Calculate your marathon finish time, pace, and detailed splits for 42.195km (26.2 miles). Plan your race strategy with accurate kilometer and mile split times based on your target pace.
| Goal Time | Pace per Mile | Pace per KM | Level |
|---|---|---|---|
| 2:30:00 | 5:44 | 3:33 | Elite |
| 3:00:00 | 6:52 | 4:16 | Advanced |
| 3:30:00 | 8:00 | 4:58 | Intermediate |
| 4:00:00 | 9:09 | 5:41 | Recreational |
| 4:30:00 | 10:18 | 6:24 | Beginner |
| 5:00:00 | 11:27 | 7:07 | First Timer |
Run each half at the same pace. Most efficient for energy conservation.
Start slower, finish faster. Requires excellent discipline and pacing.
Start fast, slow down later. High risk of hitting the wall after 30K.
Build aerobic base with easy runs. Long runs: 10-14 miles at easy pace (60-90s slower than goal pace).
Add hill work and longer tempo runs. Long runs: 14-18 miles with some marathon pace segments.
Highest mileage weeks. Long runs: 18-22 miles with 8-13 miles at marathon pace. Practice race nutrition.
Reduce volume by 40-50%. Maintain intensity with short race-pace efforts. Final long run 3 weeks out.
Every 10 seconds per mile too fast in the first 10K costs 30-60 seconds per mile after 30K. The excitement at the start makes it easy to go out too hard. Use the first mile to settle in.
Your body stores enough glycogen for 90-120 minutes. Take 30-60g carbs per hour starting at 45-60 minutes. Practice nutrition during training - never try anything new on race day.
For every 5°F above 60°F, slow pace by 10-20 seconds per mile. Strong headwinds add 20-30 seconds per mile. Adjust your goal based on conditions rather than pushing through and risking DNF.
Reduce volume by 40-50% in final 2-3 weeks. Many runners don't taper enough and arrive tired. Others taper too much and feel sluggish. Maintain intensity with short race-pace efforts.
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