Sub 2:30 marathon pace

To run a marathon in 2:30:00 you need to be running 5:43 per mile, or 3:33 per kilometre. That is 10.49 mph, or 16.88 km/h.

Split breakdown - 5:43/mile (3:33/km)

Mile	Split	Clock
1	5:43	5:43
2	5:43	11:27
3	5:43	17:10
4	5:43	22:53
5	5:43	28:36
6	5:43	34:20
7	5:43	40:03
8	5:43	45:46
9	5:43	51:29
10	5:43	57:13
11	5:43	1:02:56
12	5:43	1:08:39
13	5:43	1:14:22
14	5:43	1:20:06
15	5:43	1:25:49
16	5:43	1:31:32
17	5:43	1:37:16
18	5:43	1:42:59
19	5:43	1:48:42
20	5:43	1:54:25
21	5:43	2:00:09
22	5:43	2:05:52
23	5:43	2:11:35
24	5:43	2:17:18
25	5:43	2:23:02
26	5:43	2:28:45
26.22	1:15	2:30:00

Km	Split	Clock
1	3:33	3:33
2	3:33	7:07
3	3:33	10:40
4	3:33	14:13
5	3:33	17:46
6	3:33	21:20
7	3:33	24:53
8	3:33	28:26
9	3:33	32:00
10	3:33	35:33
11	3:33	39:06
12	3:33	42:40
13	3:33	46:13
14	3:33	49:46
15	3:33	53:19
16	3:33	56:53
17	3:33	1:00:26
18	3:33	1:03:59
19	3:33	1:07:33
20	3:33	1:11:06
21	3:33	1:14:39
22	3:33	1:18:12
23	3:33	1:21:46
24	3:33	1:25:19
25	3:33	1:28:52
26	3:33	1:32:26
27	3:33	1:35:59
28	3:33	1:39:32
29	3:33	1:43:06
30	3:33	1:46:39
31	3:33	1:50:12
32	3:33	1:53:45
33	3:33	1:57:19
34	3:33	2:00:52
35	3:33	2:04:25
36	3:33	2:07:59
37	3:33	2:11:32
38	3:33	2:15:05
39	3:33	2:18:39
40	3:33	2:22:12
41	3:33	2:25:45
42	3:33	2:29:18
42.20	0:42	2:30:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	4:32	—
5K	15:38	Splits for a 15:38 5K
10K	32:29	Splits for a 32:29 10K
Half marathon	1:11:39	Splits for a 1:11:39 Half marathon
50K	2:59:16	—
100K	6:04:50	—

Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.

Training for a sub 2:30 marathon

Browse marathon training plans on Training Plan.

To see what your current fitness predicts, enter a recent race in the race time predictor.

Fine tune your goal pace with the race pace calculator.