Marathon Pace Guide & Marathon Pace Chart Explained
Use marathon pace charts to choose realistic goals, plan even or negative splits, and align training paces with your target marathon finish time.
What Is Marathon Pace?
Marathon pace is the steady speed you can maintain for 42.195 km. It’s commonly expressed as pace per kilometer or per mile. Your marathon pace should be slower than your half marathon pace but faster than your easy endurance pace.
How to Use a Marathon Pace Chart
- Pick a goal finish time (e.g., 3:30, 4:00, 4:30).
- Find the pace per km and per mile from the chart.
- Review cumulative splits to manage effort evenly.
- Adjust for course profile, weather, and fueling plan.
Even vs Negative Splits
Even splits mean holding the same pace from start to finish. Negative splits start slightly slower and finish faster. Most beginners should aim for steady even splits, while advanced runners can consider mild negative splits.
Training Zones Linked to Marathon Pace
- Easy/Endurance: marathon pace + 45–90 sec/km
- Marathon Pace Work: at target marathon pace
- Threshold: marathon pace − 15–25 sec/km
- Intervals: faster than threshold; short repeats
Fueling and Hydration
Plan 30–60g carbs per hour, sip regularly, and practice your fueling strategy during long runs. Consistency supports even pacing and reduces late-race fade.