Sub-4:00 marathon pace
A sub-4:00 marathon means holding 5:41 per kilometre (9:09 per mile) for all 42.195 km. Build a split plan for your race below — grade-adjusted when the course has elevation data.
- Finish time
- 4:00:00
- Halfway
- 2:00:00
- Per km
- 5:41
- Per mile
- 9:09
Set a goal time to build your splits
- Splits shaped by the course's climbs and descents
- Even, negative, or positive split strategies
- Send the plan straight to your watch
The goal
Running a sub-4:00 marathon
A sub-4-hour marathon is 5:41 per kilometre (9:09 per mile). It is the most common marathon goal, and the pace is comfortably below threshold for most runners who train for it — the challenge is holding it once fatigue sets in after 30 km.
The typical sub-4 mistake is banking three or four minutes in the first half and then fading badly. An even effort, adjusted for the course, is far more reliable: come through halfway around 1:59:00 and hold.
The splits above assume even effort. To shape the plan around a course, pick your race on the calculator, or read the pacing strategy guide.
FAQ
Common questions
What pace is a 4-hour marathon?
How much time should I bank for a sub-4 marathon?
More goals