Full Marathon Pace Chart printable pdf download

Full Marathon Pace Chart

This chart helps you understand your pace per kilometer (a lap time)

and what pace you have to maintain per five kilometer (a split time)

to achieve your target finish time.

*Please note that this chart does not consider environmental conditions

including weather and uphills/downhills that may make an impact on your record.

FINISH

2:30'00" 2:45'00" 3:00'00" 3:15'00" 3:30'00" 3:45'00" 4:00'00" 4:15'00" 4:30'00"

1 km

LAP/SPLIT

3'33"

3'55"

4'16"

4'37"

4'59"

5'20"

5'41"

6'03"

6'24"

5 ㎞

SPLIT

17'46"

19'33"

21'20"

23'06"

24'53"

26'40"

28'26"

30'13"

32'00"

10 ㎞

SPLIT

35'33"

39'06"

42'40"

46'13"

49'46"

53'19"

56'53" 1:00'26" 1:03'59"

15 km

SPLIT

53'19"

58'39" 1:03'59" 1:09'19" 1:14'39" 1:19'59" 1:25'19" 1:30'39" 1:35'59"

20 km

SPLIT

1:11'06" 1:18'12" 1:25'19" 1:32'26" 1:39'32" 1:46'39" 1:53'45" 2:00'52" 2:07'59"

25 km

SPLIT

1:28'52" 1:37'46" 1:46'39" 1:55'32" 2:04'25" 2:13'19" 2:22'12" 2:31'05" 2:39'58"

30 km

SPLIT

1:46'39" 1:57'19" 2:07'59" 2:18'39" 2:29'18" 2:39'58" 2:50'38" 3:01'18" 3:11'58"

35 km

SPLIT

2:04'25" 2:16'52" 2:29'18" 2:41'45" 2:54'11" 3:06'38" 3:19'05" 3:31'31" 3:43'58"

40 km

SPLIT

2:22'12" 2:36'25" 2:50'38" 3:04'51" 3:19'05" 3:33'18" 3:47'31" 4:01'44" 4:15'57"

FINISH

2:30'00" 2:45'00" 3:00'00" 3:15'00" 3:30'00" 3:45'00" 4:00'00" 4:15'00" 4:30'00"

FINISH

4:45'00" 5:00'00" 5:15'00" 5:30'00" 5:45'00" 6:00'00" 6:15'00" 6:30'00" 6:45'00" 7:00'00"

1 km

6'45"

7'07"

7'28"

7'49"

8'11"

8'32"

8'53"

9'15"

9'36"

9'57"

5 ㎞

33'46"

35'33"

37'20"

39'06"

40'53"

42'40"

44'26"

46'13"

47'59"

49'46"

10 ㎞

1:07'33" 1:11'06" 1:14'39" 1:18'12" 1:21'46" 1:25'19" 1:28'52" 1:32'26" 1:35'59" 1:39'32"

15 km

1:41'19" 1:46'39" 1:51'59" 1:57'19" 2:02'39" 2:07'59" 2:13'19" 2:18'39" 2:23'59" 2:29'18"

20 km

2:15'05" 2:22'12" 2:29'18" 2:36'25" 2:43'32" 2:50'38" 2:57'45" 3:04'51" 3:11'58" 3:19'05"

25 km

2:48'52" 2:57'45" 3:06'38" 3:15'31" 3:24'24" 3:33'18" 3:42'11" 3:51'04" 3:59'57" 4:08'51"

30 km

3:22'38" 3:33'18" 3:43'58" 3:54'37" 4:05'17" 4:15'57" 4:26'37" 4:37'17" 4:47'57" 4:58'37"

35 km

3:56'24" 4:08'51" 4:21'17" 4:33'44" 4:46'10" 4:58'37" 5:11'03" 5:23'30" 5:35'56" 5:48'23"

40 km

4:30'10" 4:44'24" 4:58'37" 5:12'50" 5:27'03" 5:41'16" 5:55'30" 6:09'43" 6:23'56" 6:38'09"

FINISH

4:45'00" 5:00'00" 5:15'00" 5:30'00" 5:45'00" 6:00'00" 6:15'00" 6:30'00" 6:45'00" 7:00'00"

Calculating your target lap time.

If your target finish time is

hours and

minutes,

it can be converted to minutes by using the formula:

x 60 +

= 238 minutes.

38 divided by 42.195 shows your target minute per kilometer.

238 / 42.195 ≈ 5.64

Multiply the second by 60: 0.64 x 60 ≈ 38.

Therefore, your target lap time is 5:38.

Full Marathon Pace Chart

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