Sub 3:10 marathon pace

To run a marathon in 3:10:00 you need to be running 7:15 per mile, or 4:30 per kilometre. That is 8.28 mph, or 13.32 km/h.

Split breakdown - 7:15/mile (4:30/km)

Mile	Split	Clock
1	7:15	7:15
2	7:15	14:30
3	7:15	21:44
4	7:15	28:59
5	7:15	36:14
6	7:15	43:29
7	7:15	50:44
8	7:15	57:58
9	7:15	1:05:13
10	7:15	1:12:28
11	7:15	1:19:43
12	7:15	1:26:58
13	7:15	1:34:12
14	7:15	1:41:27
15	7:15	1:48:42
16	7:15	1:55:57
17	7:15	2:03:12
18	7:15	2:10:26
19	7:15	2:17:41
20	7:15	2:24:56
21	7:15	2:32:11
22	7:15	2:39:26
23	7:15	2:46:40
24	7:15	2:53:55
25	7:15	3:01:10
26	7:15	3:08:25
26.22	1:35	3:10:00

Km	Split	Clock
1	4:30	4:30
2	4:30	9:00
3	4:30	13:31
4	4:30	18:01
5	4:30	22:31
6	4:30	27:01
7	4:30	31:31
8	4:30	36:01
9	4:30	40:32
10	4:30	45:02
11	4:30	49:32
12	4:30	54:02
13	4:30	58:32
14	4:30	1:03:02
15	4:30	1:07:33
16	4:30	1:12:03
17	4:30	1:16:33
18	4:30	1:21:03
19	4:30	1:25:33
20	4:30	1:30:03
21	4:30	1:34:34
22	4:30	1:39:04
23	4:30	1:43:34
24	4:30	1:48:04
25	4:30	1:52:34
26	4:30	1:57:05
27	4:30	2:01:35
28	4:30	2:06:05
29	4:30	2:10:35
30	4:30	2:15:05
31	4:30	2:19:35
32	4:30	2:24:06
33	4:30	2:28:36
34	4:30	2:33:06
35	4:30	2:37:36
36	4:30	2:42:06
37	4:30	2:46:36
38	4:30	2:51:07
39	4:30	2:55:37
40	4:30	3:00:07
41	4:30	3:04:37
42	4:30	3:09:07
42.20	0:53	3:10:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	5:49	—
5K	19:52	Sub 20 minute 5K pace
10K	41:11	Splits for a 41:11 10K
Half marathon	1:31:12	Sub 1:30 half marathon pace
50K	3:46:33	—
100K	7:37:37	—

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

Training for a sub 3:10 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.