4:00:00 Marathon Pace
First Marathon • Beginner Level
Detailed 4:00:00 Marathon Pace Chart
Split times for each kilometer to maintain your 4:00:00 marathon pace
| Kilometer | Split Time | Cumulative Time |
|---|---|---|
| 1 | 5:41 | 5:41 |
| 2 | 5:41 | 11:22 |
| 3 | 5:41 | 17:03 |
| 4 | 5:41 | 22:45 |
| 5 | 5:41 | 28:26 |
| 6 | 5:41 | 34:07 |
| 7 | 5:41 | 39:48 |
| 8 | 5:41 | 45:30 |
| 9 | 5:41 | 51:11 |
| 10 | 5:41 | 56:52 |
| 11 | 5:41 | 1:02:33 |
| 12 | 5:41 | 1:08:15 |
| 13 | 5:41 | 1:13:56 |
| 14 | 5:41 | 1:19:37 |
| 15 | 5:41 | 1:25:19 |
| 16 | 5:41 | 1:31:00 |
| 17 | 5:41 | 1:36:41 |
| 18 | 5:41 | 1:42:22 |
| 19 | 5:41 | 1:48:04 |
| 20 | 5:41 | 1:53:45 |
| 21 | 5:41 | 1:59:26 |
| 22 | 5:41 | 2:05:07 |
| 23 | 5:41 | 2:10:49 |
| 24 | 5:41 | 2:16:30 |
| 25 | 5:41 | 2:22:11 |
| 26 | 5:41 | 2:27:53 |
| 27 | 5:41 | 2:33:34 |
| 28 | 5:41 | 2:39:15 |
| 29 | 5:41 | 2:44:56 |
| 30 | 5:41 | 2:50:38 |
| 31 | 5:41 | 2:56:19 |
| 32 | 5:41 | 3:02:00 |
| 33 | 5:41 | 3:07:41 |
| 34 | 5:41 | 3:13:23 |
| 35 | 5:41 | 3:19:04 |
| 36 | 5:41 | 3:24:45 |
| 37 | 5:41 | 3:30:27 |
| 38 | 5:41 | 3:36:08 |
| 39 | 5:41 | 3:41:49 |
| 40 | 5:41 | 3:47:30 |
| 41 | 5:41 | 3:53:12 |
| 42 | 5:41 | 3:58:53 |
| 42.195 | 1:06 | 4:00:00 |
4:00:00 Marathon Strategy
🎯 Target Pace
Maintain 5:41 per kilometer (9:09 per mile) throughout the race. Start slightly slower for the first 5K.
⚡ Pacing Strategy
Run the first half in 2:00:00 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: 56:52, Half: 1:59:26, 30K: 2:50:38, Finish: 4:00:00
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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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