Sub 3:05 marathon pace

To run a marathon in 3:05:00 you need to be running 7:03 per mile, or 4:23 per kilometre. That is 8.5 mph, or 13.68 km/h.

Split breakdown - 7:03/mile (4:23/km)

Mile	Split	Clock
1	7:03	7:03
2	7:03	14:07
3	7:03	21:10
4	7:03	28:13
5	7:03	35:17
6	7:03	42:20
7	7:03	49:24
8	7:03	56:27
9	7:03	1:03:30
10	7:03	1:10:34
11	7:03	1:17:37
12	7:03	1:24:40
13	7:03	1:31:44
14	7:03	1:38:47
15	7:03	1:45:50
16	7:03	1:52:54
17	7:03	1:59:57
18	7:03	2:07:00
19	7:03	2:14:04
20	7:03	2:21:07
21	7:03	2:28:11
22	7:03	2:35:14
23	7:03	2:42:17
24	7:03	2:49:21
25	7:03	2:56:24
26	7:03	3:03:27
26.22	1:33	3:05:00

Km	Split	Clock
1	4:23	4:23
2	4:23	8:46
3	4:23	13:09
4	4:23	17:32
5	4:23	21:55
6	4:23	26:18
7	4:23	30:41
8	4:23	35:05
9	4:23	39:28
10	4:23	43:51
11	4:23	48:14
12	4:23	52:37
13	4:23	57:00
14	4:23	1:01:23
15	4:23	1:05:46
16	4:23	1:10:09
17	4:23	1:14:32
18	4:23	1:18:55
19	4:23	1:23:18
20	4:23	1:27:41
21	4:23	1:32:04
22	4:23	1:36:27
23	4:23	1:40:50
24	4:23	1:45:14
25	4:23	1:49:37
26	4:23	1:54:00
27	4:23	1:58:23
28	4:23	2:02:46
29	4:23	2:07:09
30	4:23	2:11:32
31	4:23	2:15:55
32	4:23	2:20:18
33	4:23	2:24:41
34	4:23	2:29:04
35	4:23	2:33:27
36	4:23	2:37:50
37	4:23	2:42:13
38	4:23	2:46:36
39	4:23	2:51:00
40	4:23	2:55:23
41	4:23	2:59:46
42	4:23	3:04:09
42.20	0:51	3:05:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	5:39	—
5K	19:20	Sub 19 minute 5K pace
10K	40:05	Sub 40 minute 10K pace
Half marathon	1:28:44	Sub 1:30 half marathon pace
50K	3:40:39	—
100K	7:26:02	—

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

Training for a sub 3:05 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.