Race Shape › Calculators › Running pace calculator › Sub-5 hour marathon pace
Goal paceSub-5 hour marathon pace
To run a sub-5 hour marathon you need to average 7:07 per kilometre — 11:27 per mile, 8.4 km/h — and reach halfway in 2:30:00. Sub-5 is a sound first-marathon target for many: steady running at about 7:07/km, with walk breaks planned rather than forced.
Even-pace splits
| Distance | Clock |
|---|---|
| 5 km | 35:33 |
| 10 km | 1:11:06 |
| 15 km | 1:46:39 |
| 20 km | 2:22:11 |
| 21.1 km | 2:29:59 |
| 25 km | 2:57:44 |
| 30 km | 3:33:17 |
| 35 km | 4:08:50 |
| 40 km | 4:44:23 |
| 42.2 km | 4:59:59 |
The fitness behind a sub-5 hour marathon
A sub-5 hour marathon is a VDOT of about 28.7. The same fitness, trained for each distance, runs:
| 5 km | 31:49 (6:22/km) |
|---|---|
| 10 km | 1:06:11 (6:37/km) |
| Half marathon | 2:26:28 (6:57/km) |
So a half marathon in about 2:26:28 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 | 7:55–9:00/km at the coast · 8:34/km or slower in Johannesburg |
|---|---|
| Threshold | 6:45/km · 7:19/km in Johannesburg |
| Intervals | 6:07/km · 6:37/km in Johannesburg |
At altitude
The same fitness is slower high up. Raced at about 1 680 m, a sub-5 hour marathon effort comes out near 5:23:36; to break 5:00:00 up there you need fitness worth about 4:38:07 at the coast. Gauteng runners chasing this time are best off choosing a coastal race.
The sub-5 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-5 hour marathon plan — free to buildSee your whole block before you pay.
Common questions
What pace is a sub-5 hour marathon?
7:07 per kilometre, or 11:27 per mile.
What half marathon time shows I can run a sub-5 hour marathon?
About 2:26:28 — the same fitness, trained for that distance.
How fast should easy runs be when training for a sub-5 hour marathon?
No faster than 7:55/km at sea level, or 8:34/km in Johannesburg. Slower is fine.
Can I run a sub-5 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 4:38:07 at the coast.
How long does it take to train for a sub-5 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.