Race Shape › Calculators › Running pace calculator › Sub-4 hour marathon pace
Goal paceSub-4 hour marathon pace
To run a sub-4 hour marathon you need to average 5:41 per kilometre — 9:09 per mile, 10.5 km/h — and reach halfway in 2:00:00. Sub-4 is the marathon goal. Most people who miss it lose it after 30 km, having run the first half at 5:30.
Even-pace splits
| Distance | Clock |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:52 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| 21.1 km | 1:59:59 |
| 25 km | 2:22:11 |
| 30 km | 2:50:37 |
| 35 km | 3:19:04 |
| 40 km | 3:47:30 |
| 42.2 km | 3:59:59 |
The fitness behind a sub-4 hour marathon
A sub-4 hour marathon is a VDOT of about 37.9. The same fitness, trained for each distance, runs:
| 5 km | 25:14 (5:03/km) |
|---|---|
| 10 km | 52:22 (5:14/km) |
| Half marathon | 1:56:06 (5:30/km) |
So a half marathon in about 1:56:06 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 | 6:23–7:17/km at the coast · 6:55/km or slower in Johannesburg |
|---|---|
| Threshold | 5:25/km · 5:52/km in Johannesburg |
| Intervals | 4:54/km · 5:18/km in Johannesburg |
At altitude
The same fitness is slower high up. Raced at about 1 680 m, a sub-4 hour marathon effort comes out near 4:18:53; to break 4:00:00 up there you need fitness worth about 3:42:30 at the coast. Gauteng runners chasing this time are best off choosing a coastal race.
The sub-4 hour 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-4 hour marathon plan — free to buildSee your whole block before you pay.
Common questions
What pace is a sub-4 hour marathon?
5:41 per kilometre, or 9:09 per mile.
What half marathon time shows I can run a sub-4 hour marathon?
About 1:56:06 — the same fitness, trained for that distance.
How fast should easy runs be when training for a sub-4 hour marathon?
No faster than 6:23/km at sea level, or 6:55/km in Johannesburg. Slower is fine.
Can I run a sub-4 hour marathon in Johannesburg?
It is harder: at around 1 680 m the same effort is about 8% slower, so you need fitness worth about 3:42:30 at the coast.
How long does it take to train for a sub-4 hour 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.