Tableau d'allures Marathon – Temps, Passages & Vitesses

A 4-hour marathon requires a pace of 5:41 per kilometer (9:09 per mile). This means running each 5K split in approximately 28:25. A 4-hour finish is one of the most popular marathon goals and places you in the top 40-50% of finishers at most major marathons.

A sub-3-hour marathon requires a pace of 4:15 per kilometer (6:52 per mile). This is an elite-level achievement that fewer than 5% of all marathon finishers accomplish. You would need to run each 5K split in roughly 21:20 and maintain that pace for the full 42.195 km.

A good first marathon time is typically between 4:00 and 5:00 hours. The average marathon finish time worldwide is around 4:30. For beginners, the most important goal is to finish the race safely. Focus on completing the distance before worrying about time targets.

Most marathon training plans recommend 40-65 km (25-40 miles) per week for intermediate runners, with peak weeks reaching 65-80 km. Beginners should aim for at least 30-40 km per week. Elite runners often exceed 120 km per week. The key is to build mileage gradually, increasing by no more than 10% per week.

A negative split means running the second half of the marathon faster than the first half. For example, if targeting a 3:30 marathon, you might run the first half in 1:46 and the second half in 1:44. This strategy helps prevent hitting the wall by conserving energy in the early kilometers when you feel fresh.

A common rule of thumb is to multiply your 10K time by 4.6 to estimate your marathon finish time. For example, a 50-minute 10K suggests a marathon time of about 3:50. However, the marathon requires significantly more endurance training, so this is just an estimate. Use our pace chart above to find the exact paces for your target time.