5:30:00 Marathon Pace

Walk/Run Mix • Beginner Level

7:49
Per Kilometer
12:35
Per Mile
7.7 km/h
Average Speed
4.8 mph
Average Speed

Detailed 5:30:00 Marathon Pace Chart

Split times for each kilometer to maintain your 5:30:00 marathon pace

Kilometer Split Time Cumulative Time
17:497:49
27:4915:38
37:4923:27
47:4931:16
57:4939:06
67:4946:55
77:4954:44
87:491:02:33
97:491:10:23
107:491:18:12
117:491:26:01
127:491:33:50
137:491:41:40
147:491:49:29
157:491:57:18
167:492:05:07
177:492:12:57
187:492:20:46
197:492:28:35
207:492:36:24
217:492:44:14
227:492:52:03
237:492:59:52
247:493:07:41
257:493:15:31
267:493:23:20
277:493:31:09
287:493:38:58
297:493:46:48
307:493:54:37
317:494:02:26
327:494:10:15
337:494:18:05
347:494:25:54
357:494:33:43
367:494:41:32
377:494:49:22
387:494:57:11
397:495:05:00
407:495:12:49
417:495:20:39
427:495:28:28
42.1951:315:30:00

5:30:00 Marathon Strategy

🎯 Target Pace

Maintain 7:49 per kilometer (12:35 per mile) throughout the race. Start slightly slower for the first 5K.

⚡ Pacing Strategy

Run the first half in 2:45:00 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: 1:18:12, Half: 2:44:14, 30K: 3:54:37, Finish: 5:30:00

Related Pace Charts

← 5:00:00 All Marathon Paces 6:00:00 →

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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. For more information about our team and content creation process, visit our About page.