Pace Chart - Split Times

Running Marathon

Running paces

Calculate your running and training averages using the pace chart below, based on distance and speed.

The table indicates the reference time for a given average speed and distance.

Thus, for a speed of 15 km/h, we have 4 minutes per kilometer and a marathon time of 2 hours 48 minutes, with a halfway split time of 1 hour 24 minutes.

This reference table allows you to frame your training and know at what speed you are running, especially for setting your pace correctly

Marathon pace

For example, to prepare for the Paris Marathon with a goal of 2 hours 48 minutes, I do all of my speed sessions on a running track with four marks for every 100 meters indicated in the turns. The 3,000-meter sessions of the program should be completed in 12 minutes, so I controlled my speed by passing every hundred meters at 24 seconds, then 48 seconds, then 1 minute 12 seconds, 1 minute 36 seconds, etc. This allowed me to ensure that I was running at a base speed of 15 km/h, neither too fast nor too slow.

During the half-marathon and then the marathon, all of my split times were respected (4 minutes per kilometer, 20 minutes at 5,000 meters, the half-marathon in 1 hour 24 minutes, 30 kilometers in 2 hours, 2 hours 57 minutes at the finish). I had the 15 km/h pace "in my legs".

If the desired time or speed is not found in the table, see our average speed calculator.

An essential exercise for the runner is to understand what the right stride length is.

Table of split times

Suivant : Heart rate training zones

Aiming to run a marathon is an admirable goal.

Here are some tips to prepare yourself as best as possible and finish YOUR marathon according to YOUR abilities.
Running a marathon can take 2 hours and 30 minutes or 6 hours.

Knowing where you stand is something you can do to avoid mistakes.
Then you can choose the Marathon training plan that suits you and go for success.

Determining your objectives

An objective is determined based on your own abilities, and this can be calculated:

Step 1 : Determining your marathon objective

•  How to prepare your running objective using the VMA test or the Yasso test.
Once this step is done, it is important to understand how to prepare yourself and avoid injuries.

The Preparation

•  Marathon Preparation
"Approaching a marathon without preparation is inhumane"
Here is an example of a process and preparation to start a marathon with serenity and finish the race satisfied.

•  Marathon Split Times
Table according to paces from 10 to 20 km/h.

•  Stretching
The visual plank of stretching exercises to recover well from your training.

Marathon Training

After understanding how to run a marathon and determining your objective, the training can begin!

Step 2: Marathon training with a plan

• Measure your fitness level with the Ruffier-Dickson test

•  Fitness program or how to be ready to start a marathon training program.

• To know how to train, it is interesting to calculate your Training heart rate zones.

• To understand how to work, here is a marathon training plan: Commented example of a marathon training program

Marathon Programs According to Your Objectives

Starting the Marathon

Ideal for a first marathon:
•  4-hour Marathon Plan
•  3h45 Marathon Plan

Experienced athlete:
•  3h30 Marathon Plan
•  3h10 Marathon Plan

Marathon expert:
•  3-hour Marathon Plan

On Running

Some elements to share the passion of running:

•  Shortness of breath while running

•  Running longer distances

•  The right stride length

•  Learning how to run

•  Finding a long-distance training course

•  Treating a calf strain

Some iconic french races

Marseille Cassis Half-Marathon

• Marseille Cassis

• Marseille Cassis : Planning one's race

Paris Versailles

• Paris Versailles

• Story on Paris Versailles