Marathon in 3 hours 30 minutes
To run a Marathon in 3 hours 30 minutes you need to hold 4:59 per km, or 8:01 per mile. That is 12.1 km/h (7.5 mph), a fast pace that takes consistent training, often with some speed work.
- Pace /km4:59
- Pace /mile8:01
- Speed12.1 km/h
Kilometre splits
| km | Time |
|---|---|
| 5 | 24:53 |
| 10 | 49:46 |
| 15 | 1:14:39 |
| 20 | 1:39:32 |
| 25 | 2:04:25 |
| 30 | 2:29:18 |
| 35 | 2:54:11 |
| 40 | 3:19:05 |
| Marathon | 3:30:00 |
Mile splits
| Mile | Time |
|---|---|
| 2 | 16:01 |
| 4 | 32:02 |
| 6 | 48:03 |
| 8 | 1:04:05 |
| 10 | 1:20:06 |
| 12 | 1:36:07 |
| 14 | 1:52:08 |
| 16 | 2:08:09 |
| 18 | 2:24:10 |
| 20 | 2:40:11 |
| 22 | 2:56:13 |
| 24 | 3:12:14 |
| 26 | 3:28:15 |
| Marathon | 3:30:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 5K | 21:54 |
| 10K | 45:39 |
| Half marathon | 1:40:43 |
Riegel’s formula, with training for each distance. Try yours.
How to get there
Run most of your runs slower than 4:59 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 4:59 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 30 minutes?
4:59 per kilometre, or 8:01 per mile. That is 12.1 km/h (7.5 mph) on a treadmill.
Is a 3:30:00 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.