Marathon Pace Calculator

Free marathon pace calculator. Convert your marathon time to min/km or min/mile and get VDOT-style training paces for easy, tempo, threshold, and interval runs.

Use your marathon time (or a recent shorter race) to set training paces and build a simple pacing strategy for race day.

Marathon pace in min/km and min/mile
Training zones that match your fitness
Pairs well with course elevation + fueling planning

How to calculate your marathon pace and training zones

Enter your marathon time to calculate goal pace and supporting training paces for workouts.

Choose marathon distance: Set distance to 42.195 km (26.2 miles).
Enter your time: Use a recent marathon or a realistic goal time.
Use zones in training: Build volume with easy runs and add tempo/threshold workouts.

Frequently asked questions

How do I pace a marathon evenly?

Start slightly conservative, settle into goal effort, and avoid surges early. If the course is hilly, adjust effort (not pace) on climbs.

Can a 10K or half marathon predict marathon pace?

Yes. Shorter races are useful predictors, especially when combined with consistent long-run training.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

Other TrainPace tools

For AI agents

Every page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.