Run Pace IQRun Pace IQ

Sub-4 Marathon Pace

Required pace: 5:41 /km · 9:09 /mileFinish time 4:00:00

Going under four hours is the most searched marathon goal of all. The pace is 5:41 per kilometre, so you pass halfway in 2:00:00 and need to repeat it, which is harder than it sounds because the second half is where pace fades.

Build in a small buffer: aim for around 5:38 per kilometre on your watch to cover weaving and the extra distance most runners cover on the course.

Distance
Hours
Minutes
Seconds
← FasterSlower →
Required pace
5:41
min/km
4:00:00
Finish
9:09
min/mi
10.5
km/h
Sub-4 marathon checkpoints
CheckpointDistanceElapsed time
5K5 km28:26
10K10 km56:53
Half21.1 km2:00:00
30K30 km2:50:38
Finish42.2 km4:00:00
Sub-4 marathon splits per mile
MileElapsed time
1 mi9:09
2 mi18:18
3 mi27:28
4 mi36:37
5 mi45:46
6 mi54:55
7 mi1:04:05
8 mi1:13:14
9 mi1:22:23
10 mi1:31:32
11 mi1:40:41
12 mi1:49:51
13 mi1:59:00
14 mi2:08:09
15 mi2:17:18
16 mi2:26:28
17 mi2:35:37
18 mi2:44:46
19 mi2:53:55
20 mi3:03:04
21 mi3:12:14
22 mi3:21:23
23 mi3:30:32
24 mi3:39:41
25 mi3:48:51
26 mi3:58:00
26.2 mi4:00:00
Sub-4 marathon pace band
KM 1
5:41
KM 2
11:23
KM 3
17:04
KM 4
22:45
KM 5
28:26
KM 6
34:08
KM 7
39:49
KM 8
45:30
KM 9
51:11
KM 10
56:53
KM 11
1:02:34
KM 12
1:08:15
KM 13
1:13:57
KM 14
1:19:38
KM 15
1:25:19
KM 16
1:31:00
KM 17
1:36:42
KM 18
1:42:23
KM 19
1:48:04
KM 20
1:53:45
KM 21
1:59:27
KM 22
2:05:08
KM 23
2:10:49
KM 24
2:16:31
KM 25
2:22:12
KM 26
2:27:53
KM 27
2:33:34
KM 28
2:39:16
KM 29
2:44:57
KM 30
2:50:38
KM 31
2:56:19
KM 32
3:02:01
KM 33
3:07:42
KM 34
3:13:23
KM 35
3:19:05
KM 36
3:24:46
KM 37
3:30:27
KM 38
3:36:08
KM 39
3:41:50
KM 40
3:47:31
KM 41
3:53:12
KM 42
3:58:53
KM 42.2
4:00:00
Equivalent race times for a Sub-4 marathon
RaceTimePace (min/km)Pace (min/mile)
5K25:015:008:03
10K52:105:138:24
10 Miles1:26:245:228:38
Half Marathon1:55:075:278:47

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 sub-4 marathon?

A sub-4 marathon needs an average of 5:41 per kilometre, or about 9:09 per mile. Any faster and you finish under 4:00:00.

What half marathon time do I need for a sub-4 marathon?

By the Riegel formula, a half marathon of about 1:55 is equivalent to a 4:00 marathon. If you have only run 1:55 off low mileage, give yourself a slightly slower first marathon target.

Is a sub-4 marathon a good time?

Yes. A sub-4 finish is quicker than the median marathon time in most big-city races, and it is a common milestone for runners in their second or third marathon.