Sub 5:30 marathon pace

To run a marathon in 5:30:00 you need to be running 12:35 per mile, or 7:49 per kilometre. That is 4.77 mph, or 7.67 km/h.

Split breakdown - 12:35/mile (7:49/km)

Mile	Split	Clock
1	12:35	12:35
2	12:35	25:10
3	12:35	37:46
4	12:35	50:21
5	12:35	1:02:56
6	12:35	1:15:31
7	12:35	1:28:06
8	12:35	1:40:41
9	12:35	1:53:17
10	12:35	2:05:52
11	12:35	2:18:27
12	12:35	2:31:02
13	12:35	2:43:37
14	12:35	2:56:13
15	12:35	3:08:48
16	12:35	3:21:23
17	12:35	3:33:58
18	12:35	3:46:33
19	12:35	3:59:08
20	12:35	4:11:44
21	12:35	4:24:19
22	12:35	4:36:54
23	12:35	4:49:29
24	12:35	5:02:04
25	12:35	5:14:40
26	12:35	5:27:15
26.22	2:45	5:30:00

Km	Split	Clock
1	7:49	7:49
2	7:49	15:38
3	7:49	23:28
4	7:49	31:17
5	7:49	39:06
6	7:49	46:55
7	7:49	54:45
8	7:49	1:02:34
9	7:49	1:10:23
10	7:49	1:18:12
11	7:49	1:26:02
12	7:49	1:33:51
13	7:49	1:41:40
14	7:49	1:49:29
15	7:49	1:57:19
16	7:49	2:05:08
17	7:49	2:12:57
18	7:49	2:20:46
19	7:49	2:28:36
20	7:49	2:36:25
21	7:49	2:44:14
22	7:49	2:52:03
23	7:49	2:59:53
24	7:49	3:07:42
25	7:49	3:15:31
26	7:49	3:23:20
27	7:49	3:31:10
28	7:49	3:38:59
29	7:49	3:46:48
30	7:49	3:54:37
31	7:49	4:02:27
32	7:49	4:10:16
33	7:49	4:18:05
34	7:49	4:25:54
35	7:49	4:33:44
36	7:49	4:41:33
37	7:49	4:49:22
38	7:49	4:57:11
39	7:49	5:05:01
40	7:49	5:12:50
41	7:49	5:20:39
42	7:49	5:28:28
42.20	1:32	5:30:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	10:35	—
5K	35:10	Sub 35 minute 5K pace
10K	1:13:15	Splits for a 1:13:15 10K
Half marathon	2:41:45	Splits for a 2:41:45 Half marathon
50K	6:31:37	—
100K	13:04:10	—

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

Training for a sub 5:30 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.