Marathon Pace Chart for All Levels
Photos by Marques Jackson Photography.
By Marnie Kunz
If you’re looking for a marathon pace chart, I have created this pace chart to help all levels of runners, from a 4:30-mile pace up to a 14:45-mile pace. Whether you’re training for a marathon PR or you are running your first marathon and don’t know what to expect, this marathon pace chart will help you predict your marathon pace and set training pace goals.
Related Post: Tips for Running a Marathon for Beginners
Marathon Pace Chart Overview
The marathon pace chart shows mile time and projected marathon pace based on that mile pace. The paces start at a 4:30-minute mile pace, which is a 1:57:59 marathon time, and go up to a 14:45 mile pace, which is a 6:26:44 marathon time.
How to Determine Your Goal Marathon Pace
There are a few ways to calculate your goal marathon time. First, you can use this marathon pace chart to estimate your marathon time based on your mile pace. You can use a recent race mile pace or estimate your mile pace based on recent workouts and races.
Here are some tips to help you get the most out of this marathon pace chart:
Don’t use your fastest mile time to determine your marathon pace. Instead, use your pace from a longer race, such as a half marathon. Also, keep in mind that the marathon is longer than most races, so your mile time will most likely be slightly slower than even your half marathon pace. So if your half marathon pace is 9:30-minute miles, for instance, add 15 seconds and aim for a 9:45-minute mile pace for your marathon. A good general rule for adding time to your mile pace is to add 40 to 60 seconds per mile to your 5K pace, 30 to 40 seconds per mile to your 10K pace, and 15 to 20 seconds per mile to your half-marathon pace.
Set a goal pace and a backup pace for your marathon. It’s a good idea to expect the unexpected in marathons, with so many factors we can’t control, ranging from the weather to other runners, not to mention aches or pains that pop up during the race. This is why it’s good to have your goal race time as well as a backup, slower time, that will still ensure you finish the race and feel satisfied. This doesn’t mean don’t try for your goal, but instead think of it as an emergency backup plan in case unexpected hurdles arise and slow you down.
Use the marathon pace chart to do speedwork. This chart can help you calculate your tempo run pace and will help you in other speed workouts, such as Yasso 800s. Yasso 800s are 800-meter speed intervals that you do at your goal marathon pace. For instance, if your goal marathon pace is 3:30:00, you will run your 800s in 3:30. Learn more about how to do Yasso 800s here.
Running Based on Effort Level
Another option for marathon training is to run based on your effort level. If you have no past race times or if you’re not especially interested in your exact pace numbers, perceived effort level is a great training tool. On a scale of 1 to 10, with 10 being the hardest (an all-out sprint), you can aim for an effort level of 5 for your marathon race. When you do speed work, you may aim for higher perceived effort, up to an 8 or 9 out of 10 for fast, short intervals.
Setting Your Long Run Pace
Another factor to keep in mind with your marathon pace is your long-run pace when you’re training. Many people I coach think they need to do their long runs fast, at their goal marathon pace. This is usually not a good idea (unless you’re a very advanced or elite-level runner). Aim to do your long runs at a relaxed pace, at least 1 minute per mile slower than your race pace. Aim for a 4 to 5 effort level for your long runs.
Most people do best with one long run per week, and a day of full recovery the following day. See my training tips for long runs for more strategies to help you perform better in your long runs.
Marathon Speed Workouts
The marathon pace chart will help you determine your goal marathon pace, but you’ll need to do speed workouts to help you get faster. If you want to get your best marathon time, speed workouts and long runs are essential to get you there.
Here are my recommendations for the best marathon speed workouts:
Tempo runs are some of the best speed workouts for long-distance races like the marathon. A tempo run is a steady effort run that you do at a pace close to your 10K pace. Tempo runs improve your body’s oxygen efficiency and speed for longer races. You can start with a 2-mile tempo run and work your way up to 6 miles for a tempo run.
Yasso 800s are intervals of 800-meter fast running with recovery 800s in between. You want to do Yasso 800s at your goal marathon time and build up to doing 10 Yasso 800s in your workout.
Fartleks are great speed training for races as they simulate the times when you speed up and pass people during a race. Fartleks.- Swedish for “speed play” - are short bursts of speed during regular-paced runs.
Hill workouts improve leg strength and speed and are so helpful for marathon training, as most marathons have several hills over the course of 26.2 miles.
If all this seems like a lot and you need help with a training plan, I can create a customized marathon training plan to give you a blueprint to follow with speed workouts, long runs, and training that suits your marathon pace goals. I hope this marathon pace chart also helps you with setting your marathon goal and training.
Let me know if you use the marathon pace chart and best of luck in your marathon training and racing! Get training plans and help in the Runstreet Training Center. Tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you.😊
Related Posts: Marathon Training Guide for All Levels, Running Pace Chart for All Race Distances, How to Do Yasso 800s, How to Do a Tempo Run
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.
