Marathon in 3 hours
To run a Marathon in 3 hours you need to hold 4:16 per km, or 6:52 per mile. That is 14.1 km/h (8.7 mph), a fast pace that takes consistent training, often with some speed work.
- Pace /km4:16
- Pace /mile6:52
- Speed14.1 km/h
Kilometre splits
| km | Time |
|---|---|
| 5 | 21:20 |
| 10 | 42:40 |
| 15 | 1:03:59 |
| 20 | 1:25:19 |
| 25 | 1:46:39 |
| 30 | 2:07:59 |
| 35 | 2:29:18 |
| 40 | 2:50:38 |
| Marathon | 3:00:00 |
Mile splits
| Mile | Time |
|---|---|
| 2 | 13:44 |
| 4 | 27:28 |
| 6 | 41:12 |
| 8 | 54:55 |
| 10 | 1:08:39 |
| 12 | 1:22:23 |
| 14 | 1:36:07 |
| 16 | 1:49:51 |
| 18 | 2:03:35 |
| 20 | 2:17:18 |
| 22 | 2:31:02 |
| 24 | 2:44:46 |
| 26 | 2:58:30 |
| Marathon | 3:00:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 5K | 18:46 |
| 10K | 39:08 |
| Half marathon | 1:26:20 |
Riegel’s formula, with training for each distance. Try yours.
How to get there
Run most of your runs slower than 4:16 per km, at a pace where you can talk. Speed comes from consistency: two or three runs a week, every week, for months. Once you can run the distance comfortably, one run a week with a few faster minutes is enough to bring the time down.
On race day start a little slower than 4:16 per km for the first few kilometres, then settle in. Starting too fast is the most common way to miss a goal time.
Questions
What pace do I need to run a Marathon in 3 hours?
4:16 per kilometre, or 6:52 per mile. That is 14.1 km/h (8.7 mph) on a treadmill.
Is a 3:00:00 Marathon good?
It is a fast pace that takes consistent training, often with some speed work. Every finish is a good time for a first race: what matters is getting to the start line healthy.