Trying to snag a brand new PR or simply attempting to determine what tempo converts to what ending time? We acquired a whole marathon tempo chart in miles and KM pacing. Translate your tempo to your objective time or your objective time to the typical tempo you could run.
The next charts contains your cut up occasions for 5K, 10k, Half and full races. You may as well use this to information your objective tempo primarily based on the way you’ve finished in previous races.
Whether or not you’re looking for a 6 hour marathon tempo or a 3:51 marathon tempo we’ve acquired all of it and extra.
One of many hardest items of marathon coaching is dialing in our end time objective. For brand new runners that is typically going to be consistent with your future simple tempo, whereas skilled runners are going to hone in on a time over the course of their 12-16 week coaching plan.
Finest Marathon Pacing Technique
Studying the right way to do correct pacing is among the most essential issues to do your greatest on race day. A gentle even tempo from begin to end is the easiest way to attain a Private Finest (PB) or end the race feeling sturdy for many races. This is among the high the explanation why a marathon tempo chart could be of nice assist!
Checkout a few of our marathon guides that can assist you put all of it collectively:
How one can Use a Marathon Tempo Chart?
The primary column is your tempo, the next columns are the overall clock time you’ll have at every checkpoint (often known as splits) to succeed in your objective end time.
Choice 1: Objective End Time
You can begin by determining your required goal time for an upcoming race after which work backward to the goal tempo. Simply keep in mind you might be NOT operating that tempo for all runs. As an alternative, it’s what you’ll be utilizing in objective tempo exercises and might information your quicker velocity work periods as nicely.
Choice 2: Present Tempo Interprets To What End
Or you’ll be able to check out your present long-run tempo and use that to see how lengthy a marathon will take you to run.
When you don’t have a goal ending time, you should use your ending occasions from prior races (corresponding to a 10k) to approximate a goal marathon ending time. Nonetheless, it’s essential to notice that distance coaching will most likely be wanted to maintain the identical tempo over an extended distance.
Bear in mind these marathon tempo charts are usually not taking in to account any particular kind after all (hilly, plenty of turns, scorching, snowy). It’s really assuming you’ll discover that common tempo from mile 1 to mile 26.2.
Marathon Tempo Chart Miles
The next paces are offering a mean mile time. Discover your objective ending time, to see the objective tempo.
Instance: If you wish to end a marathon underneath 6 hours you’ll see {that a} 13:40 tempo is the objective. Or should you discover that you’re doing lengthy runs at a straightforward 8:20 per mile tempo, you’ll possible be aiming nearer to 7:20 for race tempo.
|
Tempo |
5K |
10K |
Half |
20M |
End |
|
5:00 |
15:32 |
31:04 |
1:05:33 |
1:40:00 |
2:11:06 |
|
5:10 |
16:03 |
32:06 |
1:07:44 |
1:43:20 |
2:15:28 |
|
5:20 |
16:34 |
33:08 |
1:09:55 |
1:46:40 |
2:19:50 |
|
5:30 |
17:05 |
34:11 |
1:12:06 |
1:50:00 |
2:24:12 |
|
5:40 |
17:36 |
35:13 |
1:14:17 |
1:53:20 |
2:28:34 |
|
5:50 |
:18:07 |
36:15 |
1:16:28 |
1:56:40 |
2:32:57 |
|
6:00 |
18:38 |
37:17 |
1:18:39 |
2:00:00 |
2:37:19 |
|
6:10 |
19:10 |
38:19 |
1:20:50 |
2:03:20 |
2:41:41 |
|
6:20 |
19:41 |
39:21 |
1:23:02 |
2:06:40 |
2:46:03 |
|
6:30 |
20:12 |
40:23 |
1:25:13 |
2:10:00 |
2:50:25 |
|
6:40 |
20:43 |
41:25 |
1:27:24 |
2:13:20 |
2:54:48 |
|
6:50 |
21:14 |
42:28 |
1:29:35 |
2:16:40 |
2:59:10 |
|
6:55 |
21:29 |
42:59 |
1:30:40 |
2:18:20 |
3:01:21 |
|
7:00 |
21:45 |
43:30 |
1:31:46 |
2:20:00 |
3:03:32 |
|
7:05 |
22:00 |
44:01 |
1:32:51 |
2:21:40 |
3:05:43 |
|
7:10 |
22:16 |
44:32 |
1:33:57 |
2:23:20 |
3:07:54 |
|
7:15 |
22:31 |
45:03 |
1:35:03 |
2:25:00 |
3:10:05 |
|
7:20 |
22:47 |
45:34 |
1:36:08 |
2:26:40 |
3:12:16 |
|
7:25 |
23:03 |
46:05 |
1:37:14 |
2:28:20 |
3:14:27 |
|
7:30 |
23:18 |
46:36 |
1:38:19 |
2:30:00 |
3:16:38 |
|
7:35 |
23:34 |
47:07 |
1:39:25 |
2:31:40 |
3:18:50 |
|
7:40 |
23:49 |
47:38 |
1:40:30 |
2:33:20 |
3:21:01 |
|
7:45 |
24:05 |
48:09 |
1:41:36 |
2:35:00 |
3:23:12 |
|
7:50 |
24:20 |
48:40 |
1:42:41 |
2:36:40 |
3:25:23 |
|
7:55 |
24:36 |
49:12 |
1:43:47 |
2:38:20 |
3:27:34 |
|
8:00 |
24:51 |
49:43 |
1:44:53 |
2:40:00 |
3:29:45 |
|
8:05 |
25:07 |
50:14 |
1:45:58 |
2:41:40 |
3:31:56 |
|
8:10 |
25:22 |
50:45 |
1:47:04 |
2:43:20 |
3:34:07 |
|
8:15 |
25:38 |
51:16 |
1:48:09 |
2:45:00 |
3:36:18 |
|
8:20 |
25:53 |
51:47 |
1:49:15 |
2:46:40 |
3:38:29 |
|
8:25 |
26:09 |
52:18 |
1:50:20 |
2:48:20 |
3:40:40 |
|
8:30 |
26:24 |
52:49 |
1:51:26 |
2:50:00 |
3:42:52 |
|
8:35 |
26:40 |
53:20 |
1:52:31 |
2:51:40 |
3:45:03 |
|
8:40 |
26:56 |
53:51 |
1:53:37 |
2:53:20 |
3:47:14 |
|
8:45 |
27:11 |
54:22 |
1:54:42 |
2:55:00 |
3:49:25 |
|
8:50 |
27:27 |
54:53 |
1:55:48 |
2:56:40 |
3:51:36 |
|
8:55 |
27:42 |
55:24 |
1:56:54 |
2:58:20 |
3:53:47 |
|
9:00 |
27:58 |
55:55 |
1:57:59 |
3:00:00 |
3:55:58 |
|
9:05 |
28:13 |
56:26 |
1:59:05 |
3:01:40 |
3:58:09 |
|
9:10 |
28:29 |
56:58 |
2:00:10 |
3:03:20 |
4:00:20 |
|
9:15 |
28:44 |
57:29 |
2:01:16 |
3:05:00 |
4:02:31 |
|
9:20 |
29:00 |
58:00 |
2:02:21 |
3:06:40 |
4:04:43 |
|
9:25 |
29:15 |
58:31 |
2:03:27 |
3:08:20 |
4:06:54 |
|
9:30 |
29:31 |
59:02 |
2:04:32 |
3:10:00 |
4:09:05 |
| 9:35 |
29:46 |
59:33 |
2:05:38 |
3:11:40 |
4:11:16 |
| 9:40 |
30:02 |
1:00:04 |
2:06:43 |
3:13:20 |
4:13:27 |
|
9:45 |
30:18 |
1:00:35 |
2:07:49 |
3:15:00 |
4:15:38 |
|
9:50 |
30:33 |
1:01:06 |
2:08:55 |
3:16:40 |
4:17:49 |
|
9:55 |
30:49 |
1:01:37 |
2:10:00 |
3:18:20 |
4:20:00 |
|
10:00 |
31:04 |
1:02:08 |
2:11:06 |
3:20:00 |
4:22:11 |
|
10:10 |
31:35 |
1:03:10 |
2:13:17 |
3:23:20 |
4:26:33 |
|
10:20 |
32:06 |
1:04:12 |
2:15:28 |
3:26:40 |
4:30:56 |
|
10:30 |
32:37 |
1:05:15 |
2:17:39 |
3:30:00 |
4:35:18 |
|
10:40 |
33:08 |
1:06:17 |
2:19:50 |
3:33:20 |
4:39:40 |
|
10:50 |
33:39 |
1:07:19 |
2:22:01 |
3:36:40 |
4:44:02 |
|
11:00 |
34:11 |
1:08:21 |
2:24:12 |
3:40:00 |
4:48:24 |
|
11:10 |
34:42 |
1:09:23 |
2:26:23 |
3:43:20 |
4:52:47 |
|
11:20 |
35:13 |
1:10:25 |
2:28:34 |
3:46:40 |
4:57:09 |
|
11:30 |
35:44 |
1:11:27 |
2:30:45 |
3:50:00 |
5:01:31 |
|
11:40 |
36:15 |
1:12:30 |
2:32:57 |
3:53:20 |
5:05:53 |
|
11:50 |
36:46 |
1:13:32 |
2:35:08 |
3:56:40 |
5:10:15 |
|
12:00 |
37:17 |
1:14:34 |
2:37:19 |
4:00:00 |
5:14:38 |
|
12:10 |
37:48 |
1:15:36 |
2:39:30 |
4:03:20 |
5:18:60 |
|
12:20 |
38:19 |
1:16:38 |
2:41:41 |
4:06:40 |
5:23:22 |
|
12:30 |
38:50 |
1:17:40 |
2:43:52 |
4:10:00 |
5:27:44 |
|
12:40 |
39:21 |
1:18:42 |
2:46:03 |
4:13:20 |
5:32:06 |
|
12:50 |
39:52 |
1:19:45 |
2:48:14 |
4:16:40 |
5:36:28 |
|
13:00 |
40:23 |
1:20:47 |
2:50:25 |
4:20:00 |
5:40:51 |
|
13:20 |
41:25 |
1:22:51 |
2:54:47 |
4:26:40 |
5:49:35 |
|
13:40 |
42:28 |
1:24:55 |
2:59:10 |
4:33:20 |
5:58:19 |
|
14:00 |
43:30 |
1:26:59 |
3:03:32 |
4:40:00 |
6:07:04 |
|
14:20 |
44:32 |
1:29:04 |
3:07:54 |
4:46:40 |
6:15:48 |
|
14:40 |
45:34 |
1:31:08 |
3:12:16 |
4:53:20 |
6:24:32 |
|
15:00 |
46:36 |
1:33:12 |
3:16:38 |
5:00:00 |
6:33:17 |
|
15:20 |
47:38 |
1:35:17 |
3:21:01 |
5:06:40 |
6:42:01 |
|
15:40 |
48:40 |
1:37:21 |
3:25:23 |
5:13:20 |
6:50:46 |
Marathon Tempo Chart Kilometers
For our associates exterior of the US, let’s speak about your kilometer tempo to foretell your marathon end time.
The next chart makes use of avg KM time to seek out your marathon end time.
|
Tempo |
5K |
10K |
Half |
20M |
Marathon |
|
3:06 |
15:32 |
31:04 |
1:05:33 |
1:40:00 |
2:11:06 |
|
3:13 |
16:03 |
32:06 |
1:07:44 |
1:43:20 |
2:15:28 |
|
3:19 |
16:34 |
33:08 |
1:09:55 |
1:46:40 |
2:19:50 |
|
3:25 |
17:05 |
34:11 |
1:12:06 |
1:50:00 |
2:24:12 |
|
3:31 |
17:36 |
35:13 |
1:14:17 |
1:53:20 |
2:28:34 |
|
3:37 |
18:07 |
36:15 |
1:16:28 |
1:56:40 |
2:32:57 |
|
3:44 |
18:38 |
37:17 |
1:18:39 |
2:00:00 |
2:37:19 |
|
3:50 |
19:10 |
38:19 |
1:20:50 |
2:03:20 |
2:41:41 |
|
3:56 |
19:41 |
39:21 |
1:23:02 |
2:06:40 |
2:46:03 |
|
4:02 |
20:12 |
40:23 |
1:25:13 |
2:10:00 |
2:50:25 |
|
4:08 |
20:43 |
41:25 |
1:27:24 |
2:13:20 |
2:54:48 |
|
4:15 |
21:14 |
42:28 |
1:29:35 |
2:16:40 |
2:59:10 |
|
4:18 |
21:29 |
42:59 |
1:30:40 |
2:18:20 |
3:01:21 |
|
4:21 |
21:45 |
43:30 |
1:31:46 |
2:20:00 |
3:03:32 |
|
4:24 |
22:00 |
44:01 |
1:32:51 |
2:21:40 |
3:05:43 |
|
4:27 |
22:16 |
44:32 |
1:33:57 |
2:23:20 |
3:07:54 |
|
4:30 |
22:31 |
45:03 |
1:35:03 |
2:25:00 |
3:10:05 |
|
4:33 |
22:47 |
45:34 |
1:36:08 |
2:26:40 |
3:12:16 |
|
4:37 |
23:03 |
46:05 |
1:37:14 |
2:28:20 |
3:14:27 |
|
4:40 |
23:18 |
46:36 |
1:38:19 |
2:30:00 |
3:16:38 |
|
4:43 |
23:34 |
47:07 |
1:39:25 |
2:31:40 |
3:18:50 |
|
4:46 |
23:49 |
47:38 |
1:40:30 |
2:33:20 |
3:21:01 |
|
4:49 |
24:05 |
48:09 |
1:41:36 |
2:35:00 |
3:23:12 |
|
4:52 |
24:20 |
48:40 |
1:42:41 |
2:36:40 |
3:25:23 |
|
4:55 |
24:36 |
49:12 |
1:43:47 |
2:38:20 |
3:27:34 |
|
4:58 |
24:51 |
49:43 |
1:44:53 |
2:40:00 |
3:29:45 |
|
5:01 |
25:07 |
50:14 |
1:45:58 |
2:41:40 |
3:31:56 |
|
5:04 |
25:22 |
50:45 |
1:47:04 |
2:43:20 |
3:34:07 |
|
5:08 |
25:38 |
51:16 |
1:48:09 |
2:45:00 |
3:36:18 |
|
5:11 |
25:53 |
51:47 |
1:49:15 |
2:46:40 |
3:38:29 |
|
5:14 |
26:09 |
52:18 |
1:50:20 |
2:48:20 |
3:40:40 |
|
5:17 |
26:24 |
52:49 |
1:51:26 |
2:50:00 |
3:42:52 |
|
5:20 |
26:40 |
53:20 |
1:52:31 |
2:51:40 |
3:45:03 |
|
5:23 |
26:56 |
53:51 |
1:53:37 |
2:53:20 |
3:47:14 |
|
5:26 |
27:11 |
54:22 |
1:54:42 |
2:55:00 |
3:49:25 |
|
5:29 |
27:27 |
54:53 |
1:55:48 |
2:56:40 |
3:51:36 |
|
5:32 |
27:42 |
55:24 |
1:56:54 |
2:58:20 |
3:53:47 |
|
5:36 |
27:58 |
55:55 |
1:57:59 |
3:00:00 |
3:55:58 |
|
5:39 |
28:13 |
56:26 |
1:59:05 |
3:01:40 |
3:58:09 |
|
5:42 |
28:29 |
56:58 |
2:00:10 |
3:03:20 |
4:00:20 |
|
5:45 |
28:44 |
57:29 |
2:01:16 |
3:05:00 |
4:02:31 |
|
5:48 |
29:00 |
58:00 |
2:02:21 |
3:06:40 |
4:04:43 |
|
5:51 |
29:15 |
58:31 |
2:03:27 |
3:08:20 |
4:06:54 |
|
5:54 |
29:31 |
59:02 |
2:04:32 |
3:10:00 |
4:09:05 |
| 5:57 |
29:46 |
59:33 |
2:05:38 |
3:11:40 |
4:11:16 |
| 6:00 |
30:02 |
1:00:04 |
2:06:43 |
3:13:20 |
4:13:27 |
|
6:04 |
30:18 |
1:00:35 |
2:07:49 |
3:15:00 |
4:15:38 |
|
6:07 |
30:33 |
1:01:06 |
2:08:55 |
3:16:40 |
4:17:49 |
|
6:10 |
30:49 |
1:01:37 |
2:10:00 |
3:18:20 |
4:20:00 |
|
6:13 |
31:04 |
1:02:08 |
2:11:06 |
3:20:00 |
4:22:11 |
|
6:19 |
31:35 |
1:03:10 |
2:13:17 |
3:23:20 |
4:26:33 |
|
6:25 |
32:06 |
1:04:12 |
2:15:28 |
3:26:40 |
4:30:56 |
|
6:31 |
32:37 |
1:05:15 |
2:17:39 |
3:30:00 |
4:35:18 |
|
6:38 |
33:08 |
1:06:17 |
2:19:50 |
3:33:20 |
4:39:40 |
|
6:44 |
33:39 |
1:07:19 |
2:22:01 |
3:36:40 |
4:44:02 |
|
6:50 |
34:11 |
1:08:21 |
2:24:12 |
3:40:00 |
4:48:24 |
|
6:56 |
34:42 |
1:09:23 |
2:26:23 |
3:43:20 |
4:52:47 |
|
7:03 |
35:13 |
1:10:25 |
2:28:34 |
3:46:40 |
4:57:09 |
|
7:09 |
35:44 |
1:11:27 |
2:30:45 |
3:50:00 |
5:01:31 |
|
7:15 |
36:15 |
1:12:30 |
2:32:57 |
3:53:20 |
5:05:53 |
|
7:21 |
36:46 |
1:13:32 |
2:35:08 |
3:56:40 |
5:10:15 |
|
7:27 |
37:17 |
1:14:34 |
2:37:19 |
4:00:00 |
5:14:38 |
|
7:34 |
37:48 |
1:15:36 |
2:39:30 |
4:03:20 |
5:18:60 |
|
7:40 |
38:19 |
1:16:38 |
2:41:41 |
4:06:40 |
5:23:22 |
|
7:46 |
38:50 |
1:17:40 |
2:43:52 |
4:10:00 |
5:27:44 |
|
7:52 |
39:21 |
1:18:42 |
2:46:03 |
4:13:20 |
5:32:06 |
|
7:58 |
39:52 |
1:19:45 |
2:48:14 |
4:16:40 |
5:36:28 |
|
8:05 |
40:23 |
1:20:47 |
2:50:25 |
4:20:00 |
5:40:51 |
|
8:17 |
41:25 |
1:22:51 |
2:54:47 |
4:26:40 |
5:49:35 |
|
8:30 |
42:28 |
1:24:55 |
2:59:10 |
4:33:20 |
5:58:19 |
|
8:42 |
43:30 |
1:26:59 |
3:03:32 |
4:40:00 |
6:07:04 |
|
8:54 |
44:32 |
1:29:04 |
3:07:54 |
4:46:40 |
6:15:48 |
|
9:07 |
45:34 |
1:31:08 |
3:12:16 |
4:53:20 |
6:24:32 |
|
9:19 |
46:36 |
1:33:12 |
3:16:38 |
5:00:00 |
6:33:17 |
|
9:32 |
47:38 |
1:35:17 |
3:21:01 |
5:06:40 |
6:42:01 |
|
9:44 |
48:40 |
1:37:21 |
3:25:23 |
5:13:20 |
6:50:46 |
It doesn’t matter what your marathon ending time objective is, these charts ought to assist you discover your tempo. They’ve stopped at slightly below 7 hours as a result of that’s the reduce off for almost all of races now.
Nonetheless, if that it’s going to take you longer to stroll a marathon don’t let it discourage you!
There are some with longer reduce offs and loads of methods to maintain constructing in your endurance to satisfy these cutoffs. As a operating coach, I’ve helped many runners get by means of that concern of not ending with a very good coaching plan!
I really like the marathon tempo desk as a result of it makes it really easy to see how somewhat shift in tempo can have a big effect in your marathon end occasions. I imply 10 seconds may imply the distinction between operating a sub 4 hour marathon and operating simply over it!
Teaching Reminders
As a workforce of run coaches with many years of expertise we are able to by no means simply present the details, we at all times want just a few reminders! A marathon tempo chart is only one instrument that can assist you discover the appropriate race tempo!
Make sure that your coaching is consistent with your large objective.
Are you placing in sufficient lengthy runs?
Are you going simple sufficient in your lengthy runs as a way to go laborious in your velocity days?
Have you ever observe some objective race tempo miles?
There’s a lot extra to marathon coaching than simply setting your objective!
On the lookout for extra nice information?
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