26.2 miles · 4:00:00

4 Hour Marathon
Pace

Run 9:09 per mile (5:41 per km) and you finish in 4:00:00. Here is your split at every checkpoint.

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What pace do you need to run a 4 hour marathon?

To finish a marathon in exactly 4 hours, you need to average 9:09 per mile, which is 5:41 per kilometer, or about 6.55 miles per hour. Break 4 hours and you are a sub-4 marathoner, one of the most popular goals in distance running.

Because no one runs perfectly even splits, many runners aim slightly under the line. The table below shows the checkpoints for a 4:00:00 finish next to a 3:58:00 plan, which builds in a two-minute cushion for water stops and a slower final 10K.

4 hour marathon splits
CheckpointMile4:00:00 plan3:58:00 plan

Pace per mile around 4 hours

Not sure 4:00 is the right goal? The chart below shows the pace required for finish times near it. Click any row to load it into the calculator.

Marathon finish times near 4:00
Finish timePace / milePace / kmHalf split
Marathon pace calculator
Enter any marathon goal time to find your pace
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Half marathon split—
Speed—

How to pace a sub-4 marathon

Most marathons are lost in the second half, not the first. The runners who break 4 hours are usually the ones who held back early and still had something left after mile 20.

Miles 1-5
Run about 9:15 to 9:20 per mile, a few seconds slower than goal pace. Crowds and adrenaline make 9:09 feel effortless, but this is when time is quietly borrowed from your finish.
Miles 6-13
Settle onto 9:09 and let it feel almost boring. Take fluids and fuel on schedule, and aim to hit the half in about 2:00:00, or a little under.
Miles 14-20
Stay on pace and stay patient. Your legs will start asking questions here. Short, steady strides and regular fuel keep the pace from drifting.
Miles 21-26.2
This is where the cushion pays off. If you are on schedule at mile 20, you only need to hold on. Run mile by mile and do not do math until the last 5K.