Run Pace IQRun Pace IQ

3:30 Marathon Pace

Required pace: 4:59 /km · 8:01 /mileFinish time 3:30:00

Three and a half hours is one of the most popular marathon targets. It works out to just under five minutes per kilometre, a pace that is easy to remember: think of it as 5:00 per km with a few seconds in the bank.

That margin matters. Gel stops, crowded water stations and a GPS watch that measures long all add distance, so aim to pass halfway at 1:45:00 rather than later.

Distance
Hours
Minutes
Seconds
← FasterSlower →
Required pace
4:59
min/km
3:30:00
Finish
8:01
min/mi
12.1
km/h
3:30 marathon checkpoints
CheckpointDistanceElapsed time
5K5 km24:53
10K10 km49:46
Half21.1 km1:45:00
30K30 km2:29:18
Finish42.2 km3:30:00
3:30 marathon splits per mile
MileElapsed time
1 mi8:01
2 mi16:01
3 mi24:02
4 mi32:02
5 mi40:03
6 mi48:03
7 mi56:04
8 mi1:04:05
9 mi1:12:05
10 mi1:20:06
11 mi1:28:06
12 mi1:36:07
13 mi1:44:07
14 mi1:52:08
15 mi2:00:09
16 mi2:08:09
17 mi2:16:10
18 mi2:24:10
19 mi2:32:11
20 mi2:40:11
21 mi2:48:12
22 mi2:56:13
23 mi3:04:13
24 mi3:12:14
25 mi3:20:14
26 mi3:28:15
26.2 mi3:30:00
3:30 marathon pace band
KM 1
4:59
KM 2
9:57
KM 3
14:56
KM 4
19:54
KM 5
24:53
KM 6
29:52
KM 7
34:50
KM 8
39:49
KM 9
44:48
KM 10
49:46
KM 11
54:45
KM 12
59:43
KM 13
1:04:42
KM 14
1:09:41
KM 15
1:14:39
KM 16
1:19:38
KM 17
1:24:36
KM 18
1:29:35
KM 19
1:34:34
KM 20
1:39:32
KM 21
1:44:31
KM 22
1:49:29
KM 23
1:54:28
KM 24
1:59:27
KM 25
2:04:25
KM 26
2:09:24
KM 27
2:14:23
KM 28
2:19:21
KM 29
2:24:20
KM 30
2:29:18
KM 31
2:34:17
KM 32
2:39:16
KM 33
2:44:14
KM 34
2:49:13
KM 35
2:54:11
KM 36
2:59:10
KM 37
3:04:09
KM 38
3:09:07
KM 39
3:14:06
KM 40
3:19:05
KM 41
3:24:03
KM 42
3:29:02
KM 42.2
3:30:00
Equivalent race times for a 3:30 marathon
RaceTimePace (min/km)Pace (min/mile)
5K21:544:237:03
10K45:394:347:21
10 Miles1:15:364:427:34
Half Marathon1:40:434:467:41

Predicted with the Riegel formula (t2 = t1 × (d2/d1)^1.06). It is most reliable between similar distances.

Frequently asked questions

What pace do I need for a 3:30 marathon?

Hold 4:59 per kilometre, roughly 8:01 per mile. Running exactly 5:00 per kilometre gives a finish of about 3:31, so you need those extra seconds.

What 10K time suggests a 3:30 marathon is realistic?

A 10K of around 45:40 lines up with a 3:30 marathon using the Riegel formula, provided your long runs and weekly mileage support the distance.

Should I follow a 3:30 pacer?

A pacer is a good option if the group runs even splits. Start just behind it, stay relaxed in the crowd, and only move ahead after 30 km if you still feel strong.