Sub 4 hour marathon pace

To run a marathon in 4:00:00 you need to be running 9:09 per mile, or 5:41 per kilometre. That is 6.55 mph, or 10.55 km/h.

Split breakdown - 9:09/mile (5:41/km)

Mile	Split	Clock
1	9:09	9:09
2	9:09	18:18
3	9:09	27:28
4	9:09	36:37
5	9:09	45:46
6	9:09	54:55
7	9:09	1:04:05
8	9:09	1:13:14
9	9:09	1:22:23
10	9:09	1:31:32
11	9:09	1:40:41
12	9:09	1:49:51
13	9:09	1:59:00
14	9:09	2:08:09
15	9:09	2:17:18
16	9:09	2:26:28
17	9:09	2:35:37
18	9:09	2:44:46
19	9:09	2:53:55
20	9:09	3:03:04
21	9:09	3:12:14
22	9:09	3:21:23
23	9:09	3:30:32
24	9:09	3:39:41
25	9:09	3:48:51
26	9:09	3:58:00
26.22	2:00	4:00:00

Km	Split	Clock
1	5:41	5:41
2	5:41	11:23
3	5:41	17:04
4	5:41	22:45
5	5:41	28:26
6	5:41	34:08
7	5:41	39:49
8	5:41	45:30
9	5:41	51:11
10	5:41	56:53
11	5:41	1:02:34
12	5:41	1:08:15
13	5:41	1:13:57
14	5:41	1:19:38
15	5:41	1:25:19
16	5:41	1:31:00
17	5:41	1:36:42
18	5:41	1:42:23
19	5:41	1:48:04
20	5:41	1:53:45
21	5:41	1:59:27
22	5:41	2:05:08
23	5:41	2:10:49
24	5:41	2:16:31
25	5:41	2:22:12
26	5:41	2:27:53
27	5:41	2:33:34
28	5:41	2:39:16
29	5:41	2:44:57
30	5:41	2:50:38
31	5:41	2:56:19
32	5:41	3:02:01
33	5:41	3:07:42
34	5:41	3:13:23
35	5:41	3:19:05
36	5:41	3:24:46
37	5:41	3:30:27
38	5:41	3:36:08
39	5:41	3:41:50
40	5:41	3:47:31
41	5:41	3:53:12
42	5:41	3:58:53
42.20	1:07	4:00:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	7:28	—
5K	25:14	Sub 25 minute 5K pace
10K	52:22	Splits for a 52:22 10K
Half marathon	1:56:06	Sub 1:55 half marathon pace
50K	4:45:29	—
100K	9:33:42	—

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

Training for a sub 4 hour 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.