These new PDF charts can help you pace your next marathon to perfection…
Signed up to the London Marathon, aiming for 4 hours on the dot but don’t know where to start? Secured a place at Boston, dreaming of sub-3 hours 30 but are unsure of your sustainable speed?
Heck, maybe you’re just thinking of doing a marathon one day in the distant future?
Do not fear – this is where my collection of run pacing charts come in. The charts below show you at what pace-per-mile you’ll need to run to secure your goal race time.
For instance, more experienced marathon runners seeking a time of around 2 hours 30 will have to unleash a consistent 5:45 min per mile, while a metronomic 9:10 min/mile will be needed for those seeking a 4-hour final time.
But that’s not all. Each mile is tracked so you can also determine your perfect pace to hit your half-marathon goals. I’ve also highlighted 5 km and 10 km goal times and the pace required.
In short, these pacing charts will not only help you to visualise your race pacing, but can help you to structure your training accordingly.
Choose Your Marathon Pace Chart
Right, enough chat – onto the charts, which I’ve categorised for the following goal marathon times: 2:15-2:45hrs; 2:45-3:15hrs; 3:15-3:45hrs; and 3:45-4:15hrs.
They were originally designed for people following our free and premium marathon training plans – and you’re welcome to use them too.
Detailed Marathon Pace Chart PDFs
Our marathon pacing chart PDFs include timings at every mile throughout the race, with pacings at every 5-second interval. Click on the links below, to view, save or print them. Enjoy…
- Detailed 2 hour 15 to 2 hour 45 Marathon Pace Chart PDF
- Detailed 2 hour 45 to 3 hour 15 Marathon Pace Chart PDF
- Detailed 3 hour 15 to 3 hour 45 Marathon Pace Chart PDF
- Detailed 3 hour 45 to 4 hour 15 Marathon Pace Chart PDF
Simple Marathon Pace Chart (Sub-3:15hrs)
| Pace (min/mile) | 5:10 | 5:45 | 6:20 | 6:50 | 7:25 |
| 5 km | 16:03 | 17:52 | 19:41 | 21:14 | 23:03 |
| 10 km | 8:06 | 11:44 | 15:21 | 18:28 | 46:05 |
| 10 mi | 51:40 | 57:30 | 1:03:20 | 1:08:20 | 1:14:10 |
| 13.1 mi | 1:07:44 | 1:15:22 | 1:23:01 | 1:29:35 | 1:37:13 |
| 26.2 mi | 2:15:28 | 2:30:45 | 2:46:03 | 2:59:10 | 3:14:27 |
Simple Marathon Pace Chart (Sub-4:15hrs)
| Pace (min/mile) | 8:00 | 8:35 | 9:10 | 9:45 |
| 5 km | 24:51 | 26:40 | 28:29 | 30:18 |
| 10 km | 49:43 | 53:20 | 56:58 | 1:00:35 |
| 10 mi | 1:20:00 | 1:25:50 | 1:31:40 | 1:37:30 |
| 13.1 mi | 1:44:52 | 1:52:31 | 2:00:10 | 2:07:49 |
| 26.2 mi | 3:29:45 | 3:45:03 | 4:00:21 | 4:15:38 |
