Splits for a 5:40 marathon
The race clock at each marker at even pace, the steadiest way to run it.
| Kilometres | Race clock |
|---|---|
| 5 km | 40:17 |
| 10 km | 1:20:35 |
| 15 km | 2:00:52 |
| 20 km | 2:41:09 |
| Half | 2:50:00 |
| 25 km | 3:21:27 |
| 30 km | 4:01:44 |
| 35 km | 4:42:01 |
| 40 km | 5:22:19 |
| Finish | 5:40:00 |
| Miles | Race clock |
|---|---|
| 1 mi | 12:58 |
| 5 mi | 1:04:50 |
| 10 mi | 2:09:41 |
| 13.1 mi | 2:50:00 |
| 15 mi | 3:14:31 |
| 20 mi | 4:19:21 |
| 25 mi | 5:24:12 |
| 26.2 mi | 5:40:00 |
Going out a little slower protects the second half. With a 1% negative split, the first half is 8:08 per km and the second 7:59 per km, for the same finish time.
Print a pace band for 5:40:00, with the race clock at every kilometre or mile.
What a 5:40 marathon takes
Riegel’s formula, the one Run 42 uses for every pace in your plan, puts these times on the same level:
- 5K · 35:27
- 10K · 1:13:55
- Half marathon · 2:43:04
A recent 10K faster than 1:13:55 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 5:40 marathon needs 9.4 to 9.9 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 5:40 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 5:40 marathon ranks
A 5:40 finish is faster than 11% of finishers: top 95% among men and top 84% among women, from 35 million race results analysed by RunRepeat. See Average marathon time.
Train for 5:40
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-5 marathon plan.
Other goal times
Every goal from 2h30 to 6h00 in the marathon pace chart
Frequently asked
What pace is a 5:40 marathon?
8:04 per km, or 12:58 per mile, held for the whole 42.195 km: 7.4 km/h.
What is the halfway split for a 5:40 marathon?
2:50:00 at even pace. With a 1% negative split, you pass halfway in 2:51:42.
What 10K time do I need for a 5:40 marathon?
About 1:13:55, by Riegel’s formula. A 5K of about 35:27 or a half marathon of about 2:43:04 point to the same marathon.
Is a 5:40 marathon good?
It is faster than 11% of finishers: top 95% among men and top 84% among women.
