Sub-5 marathon pace (5:00)
A 5-hour (sub-5) marathon is 7:07/km (11:27/mi), 8.4 km/h.
| Change | Time | Pace |
|---|---|---|
| −4:00 | 4:56:00 | 7:0111:17 |
| −3:00 | 4:57:00 | 7:0211:20 |
| −2:00 | 4:58:00 | 7:0411:22 |
| −1:00 | 4:59:00 | 7:0511:24 |
| Your target /km | ||
| +1:00 | 5:01:00 | 7:0811:29 |
| +2:00 | 5:02:00 | 7:0911:31 |
| +3:00 | 5:03:00 | 7:1111:33 |
| +4:00 | 5:04:00 | 7:1211:36 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 7:07 per km
| Distance | Finish time |
|---|---|
| 1K | 7:07 |
| 1 mile | 11:27 |
| 5K | 35:33 |
| 10K | 1:11:06 |
| 10 miles | 1:54:25 |
| Half marathon | 2:30:00 |
| Marathon | 5:00:00 |
| 50K | 5:55:30 |
Splits for a 5:00 marathon
| km | Split | Elapsed |
|---|---|---|
| 1 | 7:07 | 7:07 |
| 2 | 7:07 | 14:13 |
| 3 | 7:07 | 21:20 |
| 4 | 7:07 | 28:26 |
| 5 | 7:07 | 35:33 |
| 6 | 7:07 | 42:40 |
| 7 | 7:07 | 49:46 |
| 8 | 7:07 | 56:53 |
| 9 | 7:07 | 1:03:59 |
| 10 | 7:07 | 1:11:06 |
| 11 | 7:07 | 1:18:12 |
| 12 | 7:07 | 1:25:19 |
| 13 | 7:07 | 1:32:26 |
| 14 | 7:07 | 1:39:32 |
| 15 | 7:07 | 1:46:39 |
| 16 | 7:07 | 1:53:45 |
| 17 | 7:07 | 2:00:52 |
| 18 | 7:07 | 2:07:59 |
| 19 | 7:07 | 2:15:05 |
| 20 | 7:07 | 2:22:12 |
| 21 | 7:07 | 2:29:18 |
| 22 | 7:07 | 2:36:25 |
| 23 | 7:07 | 2:43:32 |
| 24 | 7:07 | 2:50:38 |
| 25 | 7:07 | 2:57:45 |
| 26 | 7:07 | 3:04:51 |
| 27 | 7:07 | 3:11:58 |
| 28 | 7:07 | 3:19:05 |
| 29 | 7:07 | 3:26:11 |
| 30 | 7:07 | 3:33:18 |
| 31 | 7:07 | 3:40:24 |
| 32 | 7:07 | 3:47:31 |
| 33 | 7:07 | 3:54:37 |
| 34 | 7:07 | 4:01:44 |
| 35 | 7:07 | 4:08:51 |
| 36 | 7:07 | 4:15:57 |
| 37 | 7:07 | 4:23:04 |
| 38 | 7:07 | 4:30:10 |
| 39 | 7:07 | 4:37:17 |
| 40 | 7:07 | 4:44:24 |
| 41 | 7:07 | 4:51:30 |
| 42 | 7:07 | 4:58:37 |
| Final 0.195 km | 1:23 | 5:00:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 11:27 | 11:27 |
| 2 | 11:27 | 22:53 |
| 3 | 11:27 | 34:20 |
| 4 | 11:27 | 45:46 |
| 5 | 11:27 | 57:13 |
| 6 | 11:27 | 1:08:39 |
| 7 | 11:27 | 1:20:06 |
| 8 | 11:27 | 1:31:32 |
| 9 | 11:27 | 1:42:59 |
| 10 | 11:27 | 1:54:25 |
| 11 | 11:27 | 2:05:52 |
| 12 | 11:27 | 2:17:18 |
| 13 | 11:27 | 2:28:45 |
| 14 | 11:27 | 2:40:11 |
| 15 | 11:27 | 2:51:38 |
| 16 | 11:27 | 3:03:05 |
| 17 | 11:27 | 3:14:31 |
| 18 | 11:27 | 3:25:58 |
| 19 | 11:27 | 3:37:24 |
| 20 | 11:27 | 3:48:51 |
| 21 | 11:27 | 4:00:17 |
| 22 | 11:27 | 4:11:44 |
| 23 | 11:27 | 4:23:10 |
| 24 | 11:27 | 4:34:37 |
| 25 | 11:27 | 4:46:03 |
| 26 | 11:27 | 4:57:30 |
| Final 0.219 mi | 2:30 | 5:00:00 |
What a 5:00 marathon predicts
Estimate| Distance | Estimated time |
|---|---|
| 5K | 31:17 |
| 10K | 1:05:13 |
| 10 miles | 1:48:00 |
| Half marathon | 2:23:53 |
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.
Over 4:30, plan for a long day out
More than four and a half hours is a long time to keep moving. Check the race’s cut-off time and any cut-offs along the course, and make sure your plan sits comfortably inside them.
Run/walk intervals, decided before the start and used from the first kilometre, keep the pace steady and save your legs for the end. Set them on your watch so you don’t have to think about it.
Carry your own fuel and enough to drink between stations, and look after the small things: shoes you’ve run long in, anti-chafe, a plan for blisters. Over this many hours, small problems get big.
Pace questions runners ask
- What pace do I need for a 5:00 marathon?
- A 5:00 marathon is 7:07/km (11:27/mi), 8.4 km/h, held for the whole race.
- What treadmill speed is 5:00 marathon pace?
- Set the treadmill to 8.4 km/h or 5.2 mph to run 7:07/km (11:27/mi).
- Where should I be at halfway in a 5:00 marathon?
- With even pacing you pass halfway in 2:30:00; with a negative split, a little later.
- What does a 5:00 marathon predict for other distances?
- The Riegel formula estimates 31:17 for the 5K, 1:05:13 for the 10K, 1:48:00 for the 10-mile race, 2:23:53 for the half marathon, assuming you’ve trained for each distance.