Splits for a 4:00 marathon
The race clock at each marker at even pace, the steadiest way to run it.
| Kilometres | Race clock |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| Half | 2:00:00 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| Finish | 4:00:00 |
| Miles | Race clock |
|---|---|
| 1 mi | 9:09 |
| 5 mi | 45:46 |
| 10 mi | 1:31:32 |
| 13.1 mi | 2:00:00 |
| 15 mi | 2:17:18 |
| 20 mi | 3:03:05 |
| 25 mi | 3:48:51 |
| 26.2 mi | 4:00:00 |
Going out a little slower protects the second half. With a 1% negative split, the first half is 5:45 per km and the second 5:38 per km, for the same finish time.
Print a pace band for 4:00:00, with the race clock at every kilometre or mile.
What a 4:00 marathon takes
Riegel’s formula, the one Run 42 uses for every pace in your plan, puts these times on the same level:
- 5K · 25:01
- 10K · 52:10
- Half marathon · 1:55:07
A recent 10K faster than 52:10 says the speed is there; the long runs of a plan build the rest. Slower than that, the race time predictor gives a goal to start from.
In VMA terms, a 4:00 marathon needs 13 to 14.1 km/h: the lower figure for a runner with strong endurance, the higher one for most amateurs. See VMA for the marathon.
Training paces for a 4:00 marathon
These are the paces Run 42 puts in a plan for this goal.
Most of the week is easy running; threshold and VMA come in one or two sessions a week. See training pace zones for what each one does.
How a 4:00 marathon ranks
A 4:00 finish is faster than 72% of finishers: top 36% among men and top 16% among women, from 35 million race results analysed by RunRepeat. See Average marathon time.
Train for 4:00
Run 42 builds a 12 to 24-week plan for this goal to your own race day, with every session at these paces. For a sample, see the Sub-4 marathon plan.
Other goal times
Every goal from 2h30 to 6h00 in the marathon pace chart
Frequently asked
What pace is a 4:00 marathon?
5:41 per km, or 9:09 per mile, held for the whole 42.195 km: 10.5 km/h.
What is the halfway split for a 4:00 marathon?
2:00:00 at even pace. With a 1% negative split, you pass halfway in 2:01:12.
What 10K time do I need for a 4:00 marathon?
About 52:10, by Riegel’s formula. A 5K of about 25:01 or a half marathon of about 1:55:07 point to the same marathon.
Is a 4:00 marathon good?
It is faster than 72% of finishers: top 36% among men and top 16% among women.
