breaking four hours in a marathon

Even if your marathon goal is simply to finish, knowing your run pace is helpful for both training and race day. And if you do want to reach a certain time goal, such as breaking four hours in a marathon, you’ll need to learn how to push your pace when you train.

To help you figure out your pacing during training and what goal to set for when you get to the starting line, here are helpful marathon pace charts, plus how to use them to your advantage.

How to Use a Marathon Pace Chart as a Training Tool

How to Estimate Your Lactate Threshold Pace:

So you can easily determine your pace per mile and/or pace per kilometer from a race or recent training run.
To see what pace you’ll need to average to hit a specific goal time. For example, if you’re targeting a sub-1:50 half marathon, you can easily see that you’ll need to average a 8:23 per mile or faster. Knowing that pace, you can then structure your training accordingly.

To determine your workout pace during training, you typically want to add anywhere between 30 seconds to as much as two minutes per mile to your goal race pace, run coach Susan Paul tells Runner’s World.

That’s because running more easy miles Health & Injuries slow down Yui Mok - PA Images.

Of course, you won’t hit the perfect pace for every training run or even for every race or race segment. Your training paces will vary based on things like the weather conditions, elevation, or the terrain you are running. Plus, other factors like poor sleep or stress Other Hearst Subscriptions.

So use the following marathon pace charts as a reference point for where you want to be with your average running pace, and adjust from there.

If you want to take the guesswork out of all your training paces—including tempos, intervals, and long runs—you can plug in your race goal time to the Walking for Marathon Training We may earn commission from links on this page, but we only recommend products we back.

Your Marathon Pace Charts

First, choose which measure of pace—mile or kilometer—you prefer. Then, select the page devoted to the pace range that most closely matches your typical times.

Best Indoor Rowing Machines average pace will produce for six common race distances: 5K, 5 miles, 10K, 10 miles, half marathon, and marathon. Charts are available for pace per mile, from 5:00 per mile to 15:59 per mile, and pace per kilometer, from 3:00 per kilometer to 12:59 per kilometer.

Minutes per Mile

Minutes per Kilometer

Advertisement - Continue Reading Below Best Indoor Rowing Machines. All running pace charts are copyrighted and may not be altered, copied, or used on another web site without permission.