Sub 3:40 marathon pace
To run a marathon in 3:40:00 you need to be running 8:23 per mile, or 5:13 per kilometre. That is 7.15 mph, or 11.51 km/h.
Split breakdown - 8:23/mile (5:13/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 8:23 | 8:23 |
| 2 | 8:23 | 16:47 |
| 3 | 8:23 | 25:10 |
| 4 | 8:23 | 33:34 |
| 5 | 8:23 | 41:57 |
| 6 | 8:23 | 50:21 |
| 7 | 8:23 | 58:44 |
| 8 | 8:23 | 1:07:08 |
| 9 | 8:23 | 1:15:31 |
| 10 | 8:23 | 1:23:55 |
| 11 | 8:23 | 1:32:18 |
| 12 | 8:23 | 1:40:41 |
| 13 | 8:23 | 1:49:05 |
| 14 | 8:23 | 1:57:28 |
| 15 | 8:23 | 2:05:52 |
| 16 | 8:23 | 2:14:15 |
| 17 | 8:23 | 2:22:39 |
| 18 | 8:23 | 2:31:02 |
| 19 | 8:23 | 2:39:26 |
| 20 | 8:23 | 2:47:49 |
| 21 | 8:23 | 2:56:13 |
| 22 | 8:23 | 3:04:36 |
| 23 | 8:23 | 3:12:59 |
| 24 | 8:23 | 3:21:23 |
| 25 | 8:23 | 3:29:46 |
| 26 | 8:23 | 3:38:10 |
| 26.22 | 1:50 | 3:40:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 5:13 | 5:13 |
| 2 | 5:13 | 10:26 |
| 3 | 5:13 | 15:38 |
| 4 | 5:13 | 20:51 |
| 5 | 5:13 | 26:04 |
| 6 | 5:13 | 31:17 |
| 7 | 5:13 | 36:30 |
| 8 | 5:13 | 41:43 |
| 9 | 5:13 | 46:55 |
| 10 | 5:13 | 52:08 |
| 11 | 5:13 | 57:21 |
| 12 | 5:13 | 1:02:34 |
| 13 | 5:13 | 1:07:47 |
| 14 | 5:13 | 1:13:00 |
| 15 | 5:13 | 1:18:12 |
| 16 | 5:13 | 1:23:25 |
| 17 | 5:13 | 1:28:38 |
| 18 | 5:13 | 1:33:51 |
| 19 | 5:13 | 1:39:04 |
| 20 | 5:13 | 1:44:17 |
| 21 | 5:13 | 1:49:29 |
| 22 | 5:13 | 1:54:42 |
| 23 | 5:13 | 1:59:55 |
| 24 | 5:13 | 2:05:08 |
| 25 | 5:13 | 2:10:21 |
| 26 | 5:13 | 2:15:34 |
| 27 | 5:13 | 2:20:46 |
| 28 | 5:13 | 2:25:59 |
| 29 | 5:13 | 2:31:12 |
| 30 | 5:13 | 2:36:25 |
| 31 | 5:13 | 2:41:38 |
| 32 | 5:13 | 2:46:51 |
| 33 | 5:13 | 2:52:03 |
| 34 | 5:13 | 2:57:16 |
| 35 | 5:13 | 3:02:29 |
| 36 | 5:13 | 3:07:42 |
| 37 | 5:13 | 3:12:55 |
| 38 | 5:13 | 3:18:08 |
| 39 | 5:13 | 3:23:20 |
| 40 | 5:13 | 3:28:33 |
| 41 | 5:13 | 3:33:46 |
| 42 | 5:13 | 3:38:59 |
| 42.20 | 1:01 | 3:40:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 6:48 | — |
| 5K | 23:04 | Splits for a 23:04 5K |
| 10K | 47:51 | Splits for a 47:51 10K |
| Half marathon | 1:46:05 | Sub 1:45 half marathon pace |
| 50K | 4:21:55 | — |
| 100K | 8:47:13 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 3:40 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.