Marathon Pace Guide

How to Run a Sub 4 Hour
Marathon.

Pace, splits & training plan for a sub 4 hour marathon.

Your pace

To run a sub 4 hour marathon, you need to maintain a pace of 5:41/km (9:09/mi).

Pace /km

5:41

min/km

Pace /mile

9:09

min/mi

Speed

10.5

km/h

Speed

6.6

mph

Full splits

KM Cumulative Time
1 5:41
2 11:23
3 17:04
4 22:45
5 28:26
6 34:08
7 39:49
8 45:30
9 51:11
10 56:53
11 1:02:34
12 1:08:15
13 1:13:57
14 1:19:38
15 1:25:19
16 1:31:00
17 1:36:42
18 1:42:23
19 1:48:04
20 1:53:45
21 1:59:27
22 2:05:08
23 2:10:49
24 2:16:31
25 2:22:12
26 2:27:53
27 2:33:34
28 2:39:16
29 2:44:57
30 2:50:38
31 2:56:19
32 3:02:01
33 3:07:42
34 3:13:23
35 3:19:05
36 3:24:46
37 3:30:27
38 3:36:08
39 3:41:50
40 3:47:31
41 3:53:12
42 3:58:53
42.195 4:00:00
Mile Cumulative Time
1 9:09
2 18:18
3 27:28
4 36:37
5 45:46
6 54:55
7 1:04:05
8 1:13:14
9 1:22:23
10 1:31:32
11 1:40:41
12 1:49:51
13 1:59:00
14 2:08:09
15 2:17:18
16 2:26:28
17 2:35:37
18 2:44:46
19 2:53:55
20 3:03:04
21 3:12:14
22 3:21:23
23 3:30:32
24 3:39:41
25 3:48:51
26 3:58:00
26.22 4:00:00

What does this pace feel like?

The sub-4 hour marathon is perhaps the most popular target in all of distance running. At 5:41/km, the pace is very manageable — the challenge is entirely about endurance and fuelling over four hours. The first half will feel easy; the second half is where preparation and mental strength are tested.

How to train for a 4 hour marathon

A sub-4 hour marathon requires 35–55 km per week. Your weekly structure should include: one long run building to 28–32 km, one tempo or marathon pace session of 8–12 km at 5:41/km, and two to three easy runs at 6:30–7:15/km.

The long run is everything. Build it gradually — add 2–3 km per week, with a cutback week every fourth week. Don't run your long runs at marathon pace; save that for your dedicated pace sessions.

Allow 16 weeks from a base of at least 25 km per week. Nutrition is non-negotiable: practice taking gels from your first long run and find a brand that works for you. On race day, find the 4-hour pace group and stick with them — they'll do the thinking for you.

Adjust your target

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FAQs

Is a sub-4 hour marathon good?

A sub-4 hour marathon is a significant achievement. It's one of the most common and celebrated targets in distance running, roughly equivalent to the sub-20 minute 5K in terms of prestige.

How should I pace a 4-hour marathon?

Run even splits at 5:41/km throughout. The first 10 km should feel almost too easy. Most sub-4 failures come from going out too fast in the excitement of race day.

Can I walk and still break 4 hours?

Brief walking at aid stations won't cost you much time. However, if you need to walk for extended periods, sub-4 becomes very difficult. Train to run the full distance.