Sub-4:00 marathon pace chart
To run a sub-4:00 marathon, you need to average 9:09 per mile (5:41 per km). Here are your exact splits, equivalent race times and the easy pace to train at.
Splits
| Mile | Time at goal pace |
|---|---|
| Mile 1 | 9:09 |
| Mile 2 | 18:18 |
| Mile 3 | 27:28 |
| Mile 4 | 36:37 |
| Mile 5 | 45:46 |
| Mile 6 | 54:55 |
| Mile 7 | 1:04:05 |
| Mile 8 | 1:13:14 |
| Mile 9 | 1:22:23 |
| Mile 10 | 1:31:32 |
| Mile 11 | 1:40:41 |
| Mile 12 | 1:49:51 |
| Mile 13 | 1:59:00 |
| Mile 14 | 2:08:09 |
| Mile 15 | 2:17:18 |
| Mile 16 | 2:26:28 |
| Mile 17 | 2:35:37 |
| Mile 18 | 2:44:46 |
| Mile 19 | 2:53:55 |
| Mile 20 | 3:03:05 |
| Mile 21 | 3:12:14 |
| Mile 22 | 3:21:23 |
| Mile 23 | 3:30:32 |
| Mile 24 | 3:39:41 |
| Mile 25 | 3:48:51 |
| Mile 26 | 3:58:00 |
| Mile 26.2 | 3:59:50 |
Equivalent race times
Based on the Riegel formula, a sub-4:00 marathon is roughly equivalent to:
| Distance | Equivalent time |
|---|---|
| 5K | 25:01 |
| 10K | 52:10 |
| half marathon | 1:55:07 |
Predictions assume you've trained for the distance, so treat longer-distance equivalents as optimistic.
How to train for a sub-4:00 marathon
- Easy pace: about 10:09–11:09 per mile, or in Zone 2. Most of your miles should be here.
- Weekly volume: many runners aiming for this goal run around 35–55 miles a week.
- Long run: build to 16–20 miles.
- One quality session a week: intervals or a tempo run near goal pace.
- Pacing on race day: start slightly slower than 9:09/mile and speed up in the second half.
Not sure what you can run now? Use the pace calculator with a recent race time.
A plan for your marathon goal
RunZone builds your weekly plan around your goal and schedule, keeps easy runs in Zone 2 with live voice cues, and charts your pace getting faster at the same heart rate.
Download RunZoneFAQ
What pace do I need for a sub-4:00 marathon?
About 9:09 per mile (5:41 per km), held for the full marathon.
How fast should my easy runs be for a sub-4:00 marathon?
Roughly 10:09–11:09 per mile, or whatever keeps you in Zone 2. Easy runs should feel conversational.
How much should I run per week for a sub-4:00 marathon?
Many runners aiming for this goal run around 35–55 miles a week, with a long run of 16–20 miles. Build up gradually, about 10% a week at most.
Other goal times
Sub-25 5K · Sub-30 5K · Sub-2:00 half marathon · All pace charts