Marathon in 5 hours
To run a Marathon in 5 hours you need to hold 7:07 per km, or 11:27 per mile. That is 8.4 km/h (5.2 mph), a comfortable, conversational pace for many new runners.
- Pace /km7:07
- Pace /mile11:27
- Speed8.4 km/h
Kilometre splits
| km | Time |
|---|---|
| 5 | 35:33 |
| 10 | 1:11:06 |
| 15 | 1:46:39 |
| 20 | 2:22:12 |
| 25 | 2:57:45 |
| 30 | 3:33:18 |
| 35 | 4:08:51 |
| 40 | 4:44:24 |
| Marathon | 5:00:00 |
Mile splits
| Mile | Time |
|---|---|
| 2 | 22:53 |
| 4 | 45:46 |
| 6 | 1:08:39 |
| 8 | 1:31:32 |
| 10 | 1:54:25 |
| 12 | 2:17:18 |
| 14 | 2:40:11 |
| 16 | 3:03:05 |
| 18 | 3:25:58 |
| 20 | 3:48:51 |
| 22 | 4:11:44 |
| 24 | 4:34:37 |
| 26 | 4:57:30 |
| Marathon | 5:00:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 5K | 31:17 |
| 10K | 1:05:13 |
| Half marathon | 2:23:53 |
Riegel’s formula, with training for each distance. Try yours.
How to get there
Run most of your runs slower than 7:07 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 7:07 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 5 hours?
7:07 per kilometre, or 11:27 per mile. That is 8.4 km/h (5.2 mph) on a treadmill.
Is a 5:00:00 Marathon good?
It is a comfortable, conversational pace for many new runners. Every finish is a good time for a first race: what matters is getting to the start line healthy.