3:30 marathon pace
A 3:30 marathon is 4:59/km (8:01/mi), 12.1 km/h.
| Change | Time | Pace |
|---|---|---|
| −4:00 | 3:26:00 | 4:537:51 |
| −3:00 | 3:27:00 | 4:547:54 |
| −2:00 | 3:28:00 | 4:567:56 |
| −1:00 | 3:29:00 | 4:577:58 |
| Your target /km | ||
| +1:00 | 3:31:00 | 5:008:03 |
| +2:00 | 3:32:00 | 5:018:05 |
| +3:00 | 3:33:00 | 5:038:07 |
| +4:00 | 3:34:00 | 5:048:10 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 4:59 per km
| Distance | Finish time |
|---|---|
| 1K | 4:59 |
| 1 mile | 8:01 |
| 5K | 24:53 |
| 10K | 49:46 |
| 10 miles | 1:20:06 |
| Half marathon | 1:45:00 |
| Marathon | 3:30:00 |
| 50K | 4:08:51 |
Splits for a 3:30 marathon
| km | Split | Elapsed |
|---|---|---|
| 1 | 4:59 | 4:59 |
| 2 | 4:59 | 9:57 |
| 3 | 4:59 | 14:56 |
| 4 | 4:59 | 19:54 |
| 5 | 4:59 | 24:53 |
| 6 | 4:59 | 29:52 |
| 7 | 4:59 | 34:50 |
| 8 | 4:59 | 39:49 |
| 9 | 4:59 | 44:48 |
| 10 | 4:59 | 49:46 |
| 11 | 4:59 | 54:45 |
| 12 | 4:59 | 59:43 |
| 13 | 4:59 | 1:04:42 |
| 14 | 4:59 | 1:09:41 |
| 15 | 4:59 | 1:14:39 |
| 16 | 4:59 | 1:19:38 |
| 17 | 4:59 | 1:24:36 |
| 18 | 4:59 | 1:29:35 |
| 19 | 4:59 | 1:34:34 |
| 20 | 4:59 | 1:39:32 |
| 21 | 4:59 | 1:44:31 |
| 22 | 4:59 | 1:49:29 |
| 23 | 4:59 | 1:54:28 |
| 24 | 4:59 | 1:59:27 |
| 25 | 4:59 | 2:04:25 |
| 26 | 4:59 | 2:09:24 |
| 27 | 4:59 | 2:14:23 |
| 28 | 4:59 | 2:19:21 |
| 29 | 4:59 | 2:24:20 |
| 30 | 4:59 | 2:29:18 |
| 31 | 4:59 | 2:34:17 |
| 32 | 4:59 | 2:39:16 |
| 33 | 4:59 | 2:44:14 |
| 34 | 4:59 | 2:49:13 |
| 35 | 4:59 | 2:54:11 |
| 36 | 4:59 | 2:59:10 |
| 37 | 4:59 | 3:04:09 |
| 38 | 4:59 | 3:09:07 |
| 39 | 4:59 | 3:14:06 |
| 40 | 4:59 | 3:19:05 |
| 41 | 4:59 | 3:24:03 |
| 42 | 4:59 | 3:29:02 |
| Final 0.195 km | 0:58 | 3:30:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 8:01 | 8:01 |
| 2 | 8:01 | 16:01 |
| 3 | 8:01 | 24:02 |
| 4 | 8:01 | 32:02 |
| 5 | 8:01 | 40:03 |
| 6 | 8:01 | 48:03 |
| 7 | 8:01 | 56:04 |
| 8 | 8:01 | 1:04:05 |
| 9 | 8:01 | 1:12:05 |
| 10 | 8:01 | 1:20:06 |
| 11 | 8:01 | 1:28:06 |
| 12 | 8:01 | 1:36:07 |
| 13 | 8:01 | 1:44:07 |
| 14 | 8:01 | 1:52:08 |
| 15 | 8:01 | 2:00:09 |
| 16 | 8:01 | 2:08:09 |
| 17 | 8:01 | 2:16:10 |
| 18 | 8:01 | 2:24:10 |
| 19 | 8:01 | 2:32:11 |
| 20 | 8:01 | 2:40:11 |
| 21 | 8:01 | 2:48:12 |
| 22 | 8:01 | 2:56:13 |
| 23 | 8:01 | 3:04:13 |
| 24 | 8:01 | 3:12:14 |
| 25 | 8:01 | 3:20:14 |
| 26 | 8:01 | 3:28:15 |
| Final 0.219 mi | 1:45 | 3:30:00 |
What a 3:30 marathon predicts
Estimate| Distance | Estimated time |
|---|---|
| 5K | 21:54 |
| 10K | 45:39 |
| 10 miles | 1:15:36 |
| Half marathon | 1:40:43 |
These are estimates from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for the other distance, so treat them as a guide, not a promise.
Between 3:00 and 3:30, the fuel plan decides the last 10 km
At this pace you’re out for more than three hours, long enough to run low on stored carbohydrate if you don’t top it up. Take carbohydrate at regular intervals from the first hour, and practise exactly that in your long runs.
If your race has pace groups, find out which times they run. A group at your goal time makes the decisions for you until the last few kilometres, when you can choose to go.
Long runs with a block at marathon pace near the end teach you what goal pace feels like on tired legs. That’s the feeling you’ll meet after 30 km.
Pace questions runners ask
- What pace do I need for a 3:30 marathon?
- A 3:30 marathon is 4:59/km (8:01/mi), 12.1 km/h, held for the whole race.
- What treadmill speed is 3:30 marathon pace?
- Set the treadmill to 12.1 km/h or 7.5 mph to run 4:59/km (8:01/mi).
- Where should I be at halfway in a 3:30 marathon?
- With even pacing you pass halfway in 1:45:00; with a negative split, a little later.
- What does a 3:30 marathon predict for other distances?
- The Riegel formula estimates 21:54 for the 5K, 45:39 for the 10K, 1:15:36 for the 10-mile race, 1:40:43 for the half marathon, assuming you’ve trained for each distance.