Sub 3 hour marathon pace

To run a marathon in 3:00:00 you need to be running 6:52 per mile, or 4:16 per kilometre. That is 8.74 mph, or 14.06 km/h.

Split breakdown - 6:52/mile (4:16/km)

Mile	Split	Clock
1	6:52	6:52
2	6:52	13:44
3	6:52	20:36
4	6:52	27:28
5	6:52	34:20
6	6:52	41:12
7	6:52	48:03
8	6:52	54:55
9	6:52	1:01:47
10	6:52	1:08:39
11	6:52	1:15:31
12	6:52	1:22:23
13	6:52	1:29:15
14	6:52	1:36:07
15	6:52	1:42:59
16	6:52	1:49:51
17	6:52	1:56:43
18	6:52	2:03:35
19	6:52	2:10:26
20	6:52	2:17:18
21	6:52	2:24:10
22	6:52	2:31:02
23	6:52	2:37:54
24	6:52	2:44:46
25	6:52	2:51:38
26	6:52	2:58:30
26.22	1:30	3:00:00

Km	Split	Clock
1	4:16	4:16
2	4:16	8:32
3	4:16	12:48
4	4:16	17:04
5	4:16	21:20
6	4:16	25:36
7	4:16	29:52
8	4:16	34:08
9	4:16	38:24
10	4:16	42:40
11	4:16	46:55
12	4:16	51:11
13	4:16	55:27
14	4:16	59:43
15	4:16	1:03:59
16	4:16	1:08:15
17	4:16	1:12:31
18	4:16	1:16:47
19	4:16	1:21:03
20	4:16	1:25:19
21	4:16	1:29:35
22	4:16	1:33:51
23	4:16	1:38:07
24	4:16	1:42:23
25	4:16	1:46:39
26	4:16	1:50:55
27	4:16	1:55:11
28	4:16	1:59:27
29	4:16	2:03:43
30	4:16	2:07:59
31	4:16	2:12:15
32	4:16	2:16:31
33	4:16	2:20:46
34	4:16	2:25:02
35	4:16	2:29:18
36	4:16	2:33:34
37	4:16	2:37:50
38	4:16	2:42:06
39	4:16	2:46:22
40	4:16	2:50:38
41	4:16	2:54:54
42	4:16	2:59:10
42.20	0:50	3:00:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	5:29	—
5K	18:48	Sub 19 minute 5K pace
10K	38:59	Splits for a 38:59 10K
Half marathon	1:26:16	Sub 1:25 half marathon pace
50K	3:34:44	—
100K	7:14:27	—

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

Training for a sub 3 hour 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.