4:30:00 Marathon Pace

Steady Pace • Beginner Level

6:23
Per Kilometer
10:17
Per Mile
9.4 km/h
Average Speed
5.8 mph
Average Speed

Detailed 4:30:00 Marathon Pace Chart

Split times for each kilometer to maintain your 4:30:00 marathon pace

Kilometer Split Time Cumulative Time
16:236:23
26:2312:47
36:2319:11
46:2325:35
56:2331:59
66:2338:23
76:2344:47
86:2351:11
96:2357:35
106:231:03:59
116:231:10:23
126:231:16:47
136:231:23:11
146:231:29:35
156:231:35:58
166:231:42:22
176:231:48:46
186:231:55:10
196:232:01:34
206:232:07:58
216:232:14:22
226:232:20:46
236:232:27:10
246:232:33:34
256:232:39:58
266:232:46:22
276:232:52:46
286:232:59:10
296:233:05:34
306:233:11:57
316:233:18:21
326:233:24:45
336:233:31:09
346:233:37:33
356:233:43:57
366:233:50:21
376:233:56:45
386:234:03:09
396:234:09:33
406:234:15:57
416:234:22:21
426:234:28:45
42.1951:144:30:00

4:30:00 Marathon Strategy

🎯 Target Pace

Maintain 6:23 per kilometer (10:17 per mile) throughout the race. Start slightly slower for the first 5K.

⚡ Pacing Strategy

Run the first half in 2:15:00 and aim for a negative split in the second half.

💧 Hydration

Drink 150-200ml every 5K. Take electrolytes every 10K to maintain performance.

🍯 Fueling

Consume 30-45g of carbohydrates every 45 minutes starting at 45 minutes.

🏃‍♂️ Training

Include tempo runs and long runs at appropriate paces for your fitness level.

📊 Key Splits

10K: 1:03:59, Half: 2:14:22, 30K: 3:11:57, Finish: 4:30:00

Related Pace Charts

← 4:15:00 All Marathon Paces 4:45:00 →

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Content created by: Marathon Pace Chart Team
Last updated: November 2024
Our pace charts are calculated with mathematical precision and reviewed by experienced runners. For more information about our team and content creation process, visit our About page.