Race Shape › Calculators › Running pace calculator › Sub-3:30 marathon pace
Goal paceSub-3:30 marathon pace
To run a sub-3:30 marathon you need to average 4:59 per kilometre — 8:01 per mile, 12.1 km/h — and reach halfway in 1:45:00. Sub-3:30 is also, roughly, the marathon that points to a Comrades Bill Rowan — so it matters doubly in South Africa.
Even-pace splits
| Distance | Clock |
|---|---|
| 5 km | 24:53 |
| 10 km | 49:46 |
| 15 km | 1:14:39 |
| 20 km | 1:39:32 |
| 21.1 km | 1:44:59 |
| 25 km | 2:04:25 |
| 30 km | 2:29:18 |
| 35 km | 2:54:11 |
| 40 km | 3:19:04 |
| 42.2 km | 3:29:59 |
The fitness behind a sub-3:30 marathon
A sub-3:30 marathon is a VDOT of about 44.6. The same fitness, trained for each distance, runs:
| 5 km | 22:00 (4:24/km) |
|---|---|
| 10 km | 45:37 (4:34/km) |
| Half marathon | 1:41:06 (4:48/km) |
So a half marathon in about 1:41:06 is the clearest sign you are ready. If your recent half marathon is well slower than that, the goal is still on — it needs a block, not a hopeful race day.
Training paces for it
| Easy | 5:37–6:25/km at the coast · 6:05/km or slower in Johannesburg |
|---|---|
| Threshold | 4:45/km · 5:09/km in Johannesburg |
| Intervals | 4:18/km · 4:39/km in Johannesburg |
At altitude
The same fitness is slower high up. Raced at about 1 680 m, a sub-3:30 marathon effort comes out near 3:46:31; to break 3:30:00 up there you need fitness worth about 3:14:41 at the coast. Gauteng runners chasing this time are best off choosing a coastal race.
The sub-3:30 marathon training plan lays out the weeks; a plan built from your own recent time says plainly whether the goal is on.
Build my sub-3:30 marathon plan — free to buildSee your whole block before you pay.
Common questions
What pace is a sub-3:30 marathon?
4:59 per kilometre, or 8:01 per mile.
What half marathon time shows I can run a sub-3:30 marathon?
About 1:41:06 — the same fitness, trained for that distance.
How fast should easy runs be when training for a sub-3:30 marathon?
No faster than 5:37/km at sea level, or 6:05/km in Johannesburg. Slower is fine.
Can I run a sub-3:30 marathon in Johannesburg?
It is harder: at around 1 680 m the same effort is about 8% slower, so you need fitness worth about 3:14:41 at the coast.
How long does it take to train for a sub-3:30 marathon?
It depends on the gap. Improving about 0.4% a week is a reasonable rate for a trained runner, so a 5% gap is roughly 12–13 weeks. The plan page works it out.