Marathon Pace Chart

by Coach Brendon

How to use the Pace Chart

Step One: Work out your Target Time in Minutes to the nearest 5 minutes
Step Two: Look for the Time on the Chart
Step Three: Write the time on your hand for key distances
Step Four: Stick to your splits in the Marathon!

Goal Time 135 140 145 150 155 160 165 170 175
Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec
1km 3 12 3 19 3 26 3 33 3 40 3 47 3 55 4 2 4 9
5km 16 0 16 35 17 11 17 46 18 22 18 57 19 33 20 9 20 44
10km 31 59 33 11 34 22 35 33 36 44 37 55 39 6 40 17 41 28
15km 47 59 49 46 51 32 53 19 55 6 56 52 58 39 60 27 02 12
20km 63 59 66 21 68 43 71 5 73 28 75 50 78 12 80 34 82 56
21.1km 67 30 70 0 72 30 75 0 77 30 80 0 82 30 85 0 87 30
25km 79 59 82 56 85 54 88 52 91 49 94 47 97 45 100 43 103 40
30km 95 58 99 32 103 5 106 38 110 11 113 45 117 18 120 51 124 24
35km 111
 58 116 7 120 16 124 24 128 33 132 42 136 51 141 0 145 9
40km 127 58 132 42 137 26 142 11 146 55 151 40 156 24 161 8 165 53
42.2km 135 0 140 0 145 0 150 0 155 0 160 0 165 0 170 0 175 0

Goal Time 180 185 190 195 200 205 210 215 220
Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec Min Sec
1km 4 16 4 23 4 30 4 37 4 44 4 51 4 59 5 6 5 13
5km 21 20 21 55 22 31 23 6 23 42 24 17 24 53 25 28 26 4
10km 42 39 43 50 45 1 46 13 47 24 48 35 49 46 50 57 52 8
15km 63 59 65 45 67 32 69 19 71 5 72 52 74 39 76 25 78 12
20km 85 18 87 41 90 3 92 25 94 47 97 9 99 32 101 54 104 16
21.1km 90 0 92 30 95 0 97 30 100 0 102 30 105 0 107 30 110 0
25km 106 38 109 36 112 34 115 31 118 29 121 27 124 24 127 22 130 20
30km 127 58 131 31 135 4 138 38 142 11 145 44 149 17 152 51 156 24
35km 149 17 153 26 157 35 161 44 165 53 170 1 174 10 178 19 182 28
40km 170 37 175 21 180 6 184 50 189 34 194 19 199 3 203 47 208 32
42.2km 180 0 185 0 190 0 195 0 200 0 205 0 210 0 215 0 220 0

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