Marathon Pace Explained
Marathon pace refers to the average speed a runner maintains over the full marathon distance of 26.2 miles (42.195 kilometers). The specific pace depends on the runner's target finish time.
Common Marathon Paces and Finish Times
Here are typical marathon finish times and their corresponding average paces:
Finish Time| Pace per Mile| Pace per Kilometer
---|---|---
3:00| 6:51| 4:15
3:30| 8:00| 4:58
4:00| 9:09| 5:41
4:30| 10:18| 6:24
5:00| 11:27| 7:07
6:00| 13:44| 8:32
- For example, to finish a marathon in 4 hours, you need to average about 9:09 per mile (5:41 per kilometer)
- Elite marathoners run much faster; a sub-2-hour marathon requires a pace of about 4:32 per mile (2:49 per kilometer)
How to Determine Your Marathon Pace
Your marathon pace is typically slower than your 5K or 10K race pace. A common approach is to add 20–30 seconds per mile to your 10K pace to estimate your marathon pace
Summary
- Marathon pace is the average speed needed to complete 26.2 miles within a target time.
- Most recreational runners aim for paces between 8 and 12 minutes per mile, depending on their goals and experience
- Use a marathon pace chart or calculator to find the exact pace needed for your specific finish time goal
