Marathon Pace Chart in Miles
Every marathon finish time from 2:30 to 6:00 with pace per mile, pace per km, speed in mph, and performance level. Plus a mile-by-mile cumulative split calculator and Boston qualifying paces by age.
Complete Marathon Pace Chart
Mile-by-Mile Cumulative Time
Enter your target marathon finish time to see exactly what time should be on the clock at each mile marker. Print this out or write key checkpoints on your arm for race day.
Mile Pace for Common Marathon Goals
Sub-3:00 (BQ for M 18-34)
Race pace: 6:52/mi
Easy Runs
8:07/mi
Tempo
6:32/mi
Sub-3:10
Race pace: 7:14/mi
Easy Runs
8:30/mi
Tempo
6:55/mi
Sub-3:30 (BQ for F 18-34)
Race pace: 8:01/mi
Easy Runs
9:16/mi
Tempo
7:41/mi
Sub-3:45
Race pace: 8:35/mi
Easy Runs
9:50/mi
Tempo
8:15/mi
Sub-4:00
Race pace: 9:09/mi
Easy Runs
10:25/mi
Tempo
8:50/mi
Sub-4:30
Race pace: 10:18/mi
Easy Runs
11:33/mi
Tempo
9:58/mi
Sub-5:00
Race pace: 11:27/mi
Easy Runs
12:42/mi
Tempo
11:07/mi
Boston Marathon Qualifying Paces
These are the official Boston Marathon qualifying times. In practice, you typically need to run 5 to 10 minutes faster than the cutoff to guarantee entry because the field is oversubscribed. The pace shown is the average pace per mile required to hit the qualifying time.
Pacing Strategy: Phase by Phase
A marathon is five different races. Each phase demands a different mindset. Here is how to pace each section for a smart, controlled race.
Settle In
Run 10 to 15 seconds per mile SLOWER than your goal pace. The first few miles always feel easy because of adrenaline and fresh legs. Resist the urge to bank time. Congestion at the start means your first mile will be slow anyway. Let it happen. Find your rhythm by mile 3 and stay controlled through mile 6.
Find Your Rhythm
Settle into your exact goal pace. This is the easiest stretch of the marathon. You should feel smooth and efficient. Take a gel around mile 7 or 8 and stay on top of hydration at every aid station. If you feel great, do NOT speed up. Save that energy for later.
Do the Work
Maintain goal pace but expect it to feel harder. Your glycogen stores are depleting and your legs are accumulating fatigue. Focus on form: keep your shoulders relaxed, arms at 90 degrees, and cadence quick. Take gels at miles 14 and 18. Break this section into smaller mental chunks.
Survive the Wall
This is where most marathons are won or lost. The wall often hits between miles 18 and 22. If you paced correctly, it will be uncomfortable but manageable. If you went out too fast, this is where you pay for it. Focus on one mile at a time. Count aid stations. Use mantras. Keep moving forward.
Finish Strong
You have less than a 5K left. This is where a smart pacing strategy pays off. If you have energy left, pick up the pace slightly. Count down the miles. The crowd energy will carry you through the final stretch. Sprint the last 0.2 if you can. You earned it.
About This Marathon Pace Chart
This marathon pace chart is designed specifically for mile-based runners. It covers every finish time from 2:30 to 6:00 in 5-minute increments and shows pace per mile as the primary metric, with pace per km and mph as secondary references. The page includes a mile-by-mile cumulative time calculator where you enter your target finish time and see exactly what time should appear on the clock at each of the 26 mile markers plus the 26.2 finish.
Additional features include a Boston Marathon qualifying pace table organized by age and gender, common marathon goal paces with suggested training paces, and a detailed pacing strategy broken into five phases covering miles 1 through 26.2. Published by Motera, a gamified running app for iOS that turns every training run into a territory capture game.
Make Marathon Training Fun Again
Marathon training means months of long, easy miles. Motera makes those miles exciting by turning every run into a territory capture mission. Run loops to claim zones on a real map, explore new neighborhoods through Fog of War, and climb the leaderboard with every kilometer.
Instead of dreading your midweek easy runs, you will be strategically expanding your territory while building the aerobic base you need for race day.
MoteraFrequently Asked Questions
What is a good marathon pace per mile?
A good marathon pace depends on your experience level. For recreational runners, 9:00 to 11:00 per mile is common. Competitive amateur runners often target 7:00 to 8:30 per mile. Elite runners run sub-5:00 per mile. The median marathon finish time in the US is around 4:30 to 4:35, which works out to about 10:18 to 10:30 per mile.
How do I find my marathon pace per mile from a finish time?
Divide your total finish time in minutes by 26.2. For example, a 4:00:00 marathon is 240 minutes divided by 26.2 miles, which equals 9:09 per mile. The pace chart on this page does this math for every common finish time from 2:30 to 6:00.
What pace per mile do I need to qualify for Boston?
Boston qualifying times vary by age and gender. For males 18 to 34, you need a 3:00:00 (6:52/mi). For females 18 to 34, you need a 3:30:00 (8:01/mi). Times get more lenient with age. The full qualifying table by age group is included on this page. Note that in practice, you often need to run 5 to 10 minutes faster than the cutoff to secure a spot.
Should I run even splits or negative splits in a marathon?
Negative splits, where you run the second half faster than the first, are the ideal strategy for most runners. Starting 10 to 15 seconds per mile slower than goal pace in the first 6 miles helps you avoid hitting the wall later. Most marathon world records have been set with negative or near-even splits.
What is the wall in a marathon and when does it happen?
The wall typically hits between miles 18 and 22 when your body runs low on glycogen (stored carbohydrate energy). Your pace slows dramatically and every mile feels twice as hard. Proper pacing, fueling during the race (gels every 30 to 40 minutes), and adequate long run training all help delay or prevent the wall.
How accurate is predicting marathon pace from a half marathon time?
A common rule of thumb is to double your half marathon time and add 10 to 20 minutes. So a 1:45 half marathon predicts roughly a 3:40 to 3:50 marathon. This assumes proper marathon-specific training. Without long runs over 18 miles, the prediction becomes less reliable because the marathon demands a different level of endurance.
What does pace per mile vs pace per km mean for marathon runners?
Pace per mile is the standard in the US and UK. Pace per km is standard in most other countries. A 9:00/mile pace equals about 5:35/km. This page focuses on mile-based pacing since most US marathons mark miles, but km equivalents are shown for reference.
How do I use this marathon pace chart on race day?
Find your target finish time in the chart and note the pace per mile. Write that pace on your arm or wristband. At each mile marker, check your cumulative time against the mile-by-mile table. If you are more than 30 seconds ahead of schedule in the first 10 miles, you are probably going too fast.
