Sub 4:30 marathon pace

To run a marathon in 4:30:00 you need to be running 10:18 per mile, or 6:24 per kilometre. That is 5.83 mph, or 9.38 km/h.

Split breakdown - 10:18/mile (6:24/km)

Mile	Split	Clock
1	10:18	10:18
2	10:18	20:36
3	10:18	30:54
4	10:18	41:12
5	10:18	51:29
6	10:18	1:01:47
7	10:18	1:12:05
8	10:18	1:22:23
9	10:18	1:32:41
10	10:18	1:42:59
11	10:18	1:53:17
12	10:18	2:03:35
13	10:18	2:13:52
14	10:18	2:24:10
15	10:18	2:34:28
16	10:18	2:44:46
17	10:18	2:55:04
18	10:18	3:05:22
19	10:18	3:15:40
20	10:18	3:25:58
21	10:18	3:36:15
22	10:18	3:46:33
23	10:18	3:56:51
24	10:18	4:07:09
25	10:18	4:17:27
26	10:18	4:27:45
26.22	2:15	4:30:00

Km	Split	Clock
1	6:24	6:24
2	6:24	12:48
3	6:24	19:12
4	6:24	25:36
5	6:24	32:00
6	6:24	38:24
7	6:24	44:48
8	6:24	51:11
9	6:24	57:35
10	6:24	1:03:59
11	6:24	1:10:23
12	6:24	1:16:47
13	6:24	1:23:11
14	6:24	1:29:35
15	6:24	1:35:59
16	6:24	1:42:23
17	6:24	1:48:47
18	6:24	1:55:11
19	6:24	2:01:35
20	6:24	2:07:59
21	6:24	2:14:23
22	6:24	2:20:46
23	6:24	2:27:10
24	6:24	2:33:34
25	6:24	2:39:58
26	6:24	2:46:22
27	6:24	2:52:46
28	6:24	2:59:10
29	6:24	3:05:34
30	6:24	3:11:58
31	6:24	3:18:22
32	6:24	3:24:46
33	6:24	3:31:10
34	6:24	3:37:34
35	6:24	3:43:58
36	6:24	3:50:22
37	6:24	3:56:45
38	6:24	4:03:09
39	6:24	4:09:33
40	6:24	4:15:57
41	6:24	4:22:21
42	6:24	4:28:45
42.20	1:15	4:30:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	8:29	—
5K	28:30	Splits for a 28:30 5K
10K	59:13	Sub 1 hour 10K pace
Half marathon	2:11:14	Splits for a 2:11:14 Half marathon
50K	5:20:51	—
100K	10:43:38	—

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

Training for a sub 4:30 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.