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Pace to run a marathon in 4 hours

By Jesús Narváez Tamés ·

What pace per kilometre and what speed 42.195 km in 4:00:00 is, and why you should start a few seconds slower than the maths says.

5:41min/km

10.5 km/h

Distance
Marathon
Time
4:00:00
Speed
10.5 km/h

Four hours is the most popular marathon barrier. The pace above is the exact average over 42.195 km, and the marathon gives you no room to win time back: whatever you overspend in the first 10 km you repay with interest at kilometre 32.

Most people who miss it by a few minutes do not fail on speed, they fail on base and fuelling. Long runs in zone 2, carbohydrate during the race from the first hour, and a first half slightly slower than the second.

How this was calculated

Pace = total time / kilometres. There is no training formula here: it is the arithmetic of a result you already have.

Nearby values

The same calculation changing only the time. The highlighted row is this example.

TimeResult
3:50:005:27 min/km11.0 km/h
3:55:005:34 min/km10.8 km/h
4:00:005:41 min/km10.5 km/h
4:05:005:48 min/km10.3 km/h
4:10:005:55 min/km10.1 km/h

Adjust it to your numbers

The calculator starts from this example. If you change a field, that value is saved only on this device.

Units
Pace
9:09min/mi
Speed
6.55mph
Total time
4:00:00

Prediction (Riegel formula)

  • 1 km
    4:337:19/mi
  • 5 km
    25:018:03/mi
  • 10 km
    52:108:24/mi
  • Half marathon
    1:55:078:47/mi
  • Marathon
    4:00:009:09/mi
    current

The Riegel formula assumes adequate training for the target distance. For marathons it tends to overestimate.

Open the calculator without this example

Disclaimer: this calculator provides educational information and estimates based on standard formulas. It is not a substitute for personalised advice from a doctor, nutritionist or trainer. Consult a professional before making significant changes to your diet or training.
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Frequently asked questions

What pace do you need for a 4-hour marathon?+

Marathon in 4:00:00 is 5:41 min/km (10.5 km/h). It is the average over 42.195 km. Running with the 4-hour pacer saves you doing maths on the course.

How long does it take to train for a 4-hour marathon?+

Marathon in 4:00:00 is 5:41 min/km (10.5 km/h). With a year of running behind you, a 16 to 20 week plan is the usual.

Worked examples

A specific profile, with the number already done. Open it if it looks like you, then adjust.