Marathon in 4 hours
To run a Marathon in 4 hours you need to hold 5:41 per km, or 9:09 per mile. That is 10.5 km/h (6.6 mph), a solid pace for a regular recreational runner.
- Pace /km5:41
- Pace /mile9:09
- Speed10.5 km/h
Kilometre splits
| km | Time |
|---|---|
| 5 | 28:26 |
| 10 | 56:53 |
| 15 | 1:25:19 |
| 20 | 1:53:45 |
| 25 | 2:22:12 |
| 30 | 2:50:38 |
| 35 | 3:19:05 |
| 40 | 3:47:31 |
| Marathon | 4:00:00 |
Mile splits
| Mile | Time |
|---|---|
| 2 | 18:18 |
| 4 | 36:37 |
| 6 | 54:55 |
| 8 | 1:13:14 |
| 10 | 1:31:32 |
| 12 | 1:49:51 |
| 14 | 2:08:09 |
| 16 | 2:26:28 |
| 18 | 2:44:46 |
| 20 | 3:03:05 |
| 22 | 3:21:23 |
| 24 | 3:39:41 |
| 26 | 3:58:00 |
| Marathon | 4:00:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 5K | 25:01 |
| 10K | 52:10 |
| Half marathon | 1:55:07 |
Riegel’s formula, with training for each distance. Try yours.
How to get there
Run most of your runs slower than 5:41 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 5:41 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 4 hours?
5:41 per kilometre, or 9:09 per mile. That is 10.5 km/h (6.6 mph) on a treadmill.
Is a 4:00:00 Marathon good?
It is a solid pace for a regular recreational runner. Every finish is a good time for a first race: what matters is getting to the start line healthy.