Using a Marathon Pace Chart

One of the most critical factors in running a successful marathon is to run an even pace. If you want to run a 3 hour marathon, try to run consistent 6:52 miles. If you want to run a 4 hour marathon, try to run consistent 9:09 miles. Running an even pace will allow you to expend energy in the most efficient manner possible.

marathon pace chart

The marathon pace chart on the left side of this page has mile paces for popular marathon goal times.

In order to succeed in even pacing, it is critical that, in the weeks and months leading up to a race, you run a few workouts at the specific goal pace. For example, run 5-10 mile tempo runs at your specific marathon goal pace. While running these workouts, pay attention to your body and learn how the pace feels.

Even if you have trained yourself to run your goal marathon pace, it can still be easier to get off pace during a race. The excitement and adrenaline at the start of a race can propel you to run faster than desired – and cause you to pay for it later in the race. If you notice yourself off-pace, gradually slow down your running and try to get yourself back on schedule. Make this correction as soon as possible because the negative effects on your race increase the longer you maintain your fast pace.

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