Sub 3:30 marathon pace

To run a marathon in 3:30:00 you need to be running 8:01 per mile, or 4:59 per kilometre. That is 7.49 mph, or 12.06 km/h.

Split breakdown - 8:01/mile (4:59/km)

Mile	Split	Clock
1	8:01	8:01
2	8:01	16:01
3	8:01	24:02
4	8:01	32:02
5	8:01	40:03
6	8:01	48:03
7	8:01	56:04
8	8:01	1:04:05
9	8:01	1:12:05
10	8:01	1:20:06
11	8:01	1:28:06
12	8:01	1:36:07
13	8:01	1:44:07
14	8:01	1:52:08
15	8:01	2:00:09
16	8:01	2:08:09
17	8:01	2:16:10
18	8:01	2:24:10
19	8:01	2:32:11
20	8:01	2:40:11
21	8:01	2:48:12
22	8:01	2:56:13
23	8:01	3:04:13
24	8:01	3:12:14
25	8:01	3:20:14
26	8:01	3:28:15
26.22	1:45	3:30:00

Km	Split	Clock
1	4:59	4:59
2	4:59	9:57
3	4:59	14:56
4	4:59	19:54
5	4:59	24:53
6	4:59	29:52
7	4:59	34:50
8	4:59	39:49
9	4:59	44:48
10	4:59	49:46
11	4:59	54:45
12	4:59	59:43
13	4:59	1:04:42
14	4:59	1:09:41
15	4:59	1:14:39
16	4:59	1:19:38
17	4:59	1:24:36
18	4:59	1:29:35
19	4:59	1:34:34
20	4:59	1:39:32
21	4:59	1:44:31
22	4:59	1:49:29
23	4:59	1:54:28
24	4:59	1:59:27
25	4:59	2:04:25
26	4:59	2:09:24
27	4:59	2:14:23
28	4:59	2:19:21
29	4:59	2:24:20
30	4:59	2:29:18
31	4:59	2:34:17
32	4:59	2:39:16
33	4:59	2:44:14
34	4:59	2:49:13
35	4:59	2:54:11
36	4:59	2:59:10
37	4:59	3:04:09
38	4:59	3:09:07
39	4:59	3:14:06
40	4:59	3:19:05
41	4:59	3:24:03
42	4:59	3:29:02
42.20	0:58	3:30:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	6:28	—
5K	22:00	Sub 22 minute 5K pace
10K	45:37	Sub 45 minute 10K pace
Half marathon	1:41:06	Sub 1:40 half marathon pace
50K	4:10:08	—
100K	8:24:00	—

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

Training for a sub 3:30 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.