3:00:00 Marathon Pace Overview
Boston Qualifier • Advanced Level
Detailed Pace Chart
Split times for each kilometer to maintain your 3:00:00 marathon pace
| Kilometer | Split Time | Cumulative Time |
|---|---|---|
| 1 | 4:15 | 4:15 |
| 2 | 4:15 | 8:31 |
| 3 | 4:15 | 12:47 |
| 4 | 4:15 | 17:03 |
| 5 | 4:15 | 21:19 |
| 6 | 4:15 | 25:35 |
| 7 | 4:15 | 29:51 |
| 8 | 4:15 | 34:07 |
| 9 | 4:15 | 38:23 |
| 10 | 4:15 | 42:39 |
| 11 | 4:15 | 46:55 |
| 12 | 4:15 | 51:11 |
| 13 | 4:15 | 55:27 |
| 14 | 4:15 | 59:43 |
| 15 | 4:15 | 1:03:59 |
| 16 | 4:15 | 1:08:15 |
| 17 | 4:15 | 1:12:31 |
| 18 | 4:15 | 1:16:47 |
| 19 | 4:15 | 1:21:03 |
| 20 | 4:15 | 1:25:19 |
| 21 | 4:15 | 1:29:35 |
| 22 | 4:15 | 1:33:50 |
| 23 | 4:15 | 1:38:06 |
| 24 | 4:15 | 1:42:22 |
| 25 | 4:15 | 1:46:38 |
| 26 | 4:15 | 1:50:54 |
| 27 | 4:15 | 1:55:10 |
| 28 | 4:15 | 1:59:26 |
| 29 | 4:15 | 2:03:42 |
| 30 | 4:15 | 2:07:58 |
| 31 | 4:15 | 2:12:14 |
| 32 | 4:15 | 2:16:30 |
| 33 | 4:15 | 2:20:46 |
| 34 | 4:15 | 2:25:02 |
| 35 | 4:15 | 2:29:18 |
| 36 | 4:15 | 2:33:34 |
| 37 | 4:15 | 2:37:50 |
| 38 | 4:15 | 2:42:06 |
| 39 | 4:15 | 2:46:22 |
| 40 | 4:15 | 2:50:38 |
| 41 | 4:15 | 2:54:54 |
| 42 | 4:15 | 2:59:10 |
| 42.195 | 0:49 | 3:00:00 |
Training Strategy
🎯 Target Pace
Maintain 4:15 per kilometer (6:51 per mile) throughout the race. Start slightly slower for the first 5K.
⚡ Pacing Strategy
Run the first half in 1:30:00 and aim for a negative split in the second half.
💧 Hydration
Drink 150-200ml every 5K. Take electrolytes every 10K to maintain performance.
🍯 Fueling
Consume 30-45g of carbohydrates every 45 minutes starting at 45 minutes.
🏃♂️ Training
Include tempo runs and long runs at appropriate paces for your fitness level.
📊 Key Splits
10K: 42:39, Half: 1:29:35, 30K: 2:07:58, Finish: 3:00:00
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Content created by: Marathon Pace Chart Team
Last updated: November 2024
Our pace charts are calculated with mathematical precision and reviewed by experienced runners.
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