Sub 3:20 marathon pace

To run a marathon in 3:20:00 you need to be running 7:38 per mile, or 4:44 per kilometre. That is 7.87 mph, or 12.66 km/h.

Split breakdown - 7:38/mile (4:44/km)

Mile	Split	Clock
1	7:38	7:38
2	7:38	15:15
3	7:38	22:53
4	7:38	30:31
5	7:38	38:08
6	7:38	45:46
7	7:38	53:24
8	7:38	1:01:01
9	7:38	1:08:39
10	7:38	1:16:17
11	7:38	1:23:55
12	7:38	1:31:32
13	7:38	1:39:10
14	7:38	1:46:48
15	7:38	1:54:25
16	7:38	2:02:03
17	7:38	2:09:41
18	7:38	2:17:18
19	7:38	2:24:56
20	7:38	2:32:34
21	7:38	2:40:11
22	7:38	2:47:49
23	7:38	2:55:27
24	7:38	3:03:04
25	7:38	3:10:42
26	7:38	3:18:20
26.22	1:40	3:20:00

Km	Split	Clock
1	4:44	4:44
2	4:44	9:29
3	4:44	14:13
4	4:44	18:58
5	4:44	23:42
6	4:44	28:26
7	4:44	33:11
8	4:44	37:55
9	4:44	42:40
10	4:44	47:24
11	4:44	52:08
12	4:44	56:53
13	4:44	1:01:37
14	4:44	1:06:22
15	4:44	1:11:06
16	4:44	1:15:50
17	4:44	1:20:35
18	4:44	1:25:19
19	4:44	1:30:03
20	4:44	1:34:48
21	4:44	1:39:32
22	4:44	1:44:17
23	4:44	1:49:01
24	4:44	1:53:45
25	4:44	1:58:30
26	4:44	2:03:14
27	4:44	2:07:59
28	4:44	2:12:43
29	4:44	2:17:27
30	4:44	2:22:12
31	4:44	2:26:56
32	4:44	2:31:41
33	4:44	2:36:25
34	4:44	2:41:09
35	4:44	2:45:54
36	4:44	2:50:38
37	4:44	2:55:23
38	4:44	3:00:07
39	4:44	3:04:51
40	4:44	3:09:36
41	4:44	3:14:20
42	4:44	3:19:05
42.20	0:55	3:20:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	6:08	—
5K	20:56	Splits for a 20:56 5K
10K	43:23	Splits for a 43:23 10K
Half marathon	1:36:08	Sub 1:35 half marathon pace
50K	3:58:20	—
100K	8:00:48	—

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

Training for a sub 3:20 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.