Goal time
Marathon under 4:00:00
Here is the plan to run Marathon under 4:00:00: the required pace, the splits and the pacing strategy in one place.
Required pace
5:41
/km
Speed
10,5
km/h
Goal time
4:00:00
Marathon
Splits
Pass each marker at these times to hold your goal.
| Distance | Elapsed |
|---|---|
| 5 km | 28:26 |
| 1 km | 56:53 |
| 15 km | 1:25:19 |
| 2 km | 1:53:45 |
| 25 km | 2:22:12 |
| 3 km | 2:50:38 |
| 35 km | 3:19:05 |
| 4 km | 3:47:31 |
| 42,195 km | 4:00:00 |
How to hit your goal time
The key to holding a goal time is even pacing. The most common mistake is starting too fast: enthusiasm makes it easy to go quicker than goal pace, but you pay for it with interest in the second half. Hold back in the early kilometres and trust the plan.
In training, run your goal pace: add tempo and threshold sessions, and include goal-pace segments in your long runs so your body and mind learn the rhythm. On race day, watch the splits and adjust gently if the course (hills, wind) demands it.
Find a race for your goal
Find your next Marathon race and put your goal time to the test for real.
Browse racesOther goal times at this distance
Useful tools
The splits assume an even segment pace; the real course (hills, wind, aid stations) can change the times. Make sure the goal is realistic for your current fitness.