4:00 Marathon Pace
The exact even pace, per-kilometer splits and checkpoint times you need to run a 4:00 marathon — plus fueling and equivalent race times. Free.
| Distance | Time at even pace |
|---|---|
| 5K | 28:26 |
| 10K | 56:53 |
| 15K | 1:25:19 |
| Half | 2:00:00 |
| 25K | 2:22:12 |
| 30K | 2:50:38 |
| 35K | 3:19:05 |
| 40K | 3:47:31 |
| Finish | 4:00:00 |
⚡ Fueling for a 4:00 marathon
At roughly 4.0 hours of running, aim for about 60–90 g of carbohydrate per hour (≈ 240–360 g total) and 300–800 mg sodium per hour. Test your exact fueling in training — never race on something new.
Build your race-day fuel →Full kilometer-by-kilometer split table ▾
| KM | Cumulative | Pace/km |
|---|---|---|
| 1 km | 5:41 | 5:41 |
| 2 km | 11:23 | 5:41 |
| 3 km | 17:04 | 5:41 |
| 4 km | 22:45 | 5:41 |
| 5 km | 28:26 | 5:41 |
| 6 km | 34:08 | 5:41 |
| 7 km | 39:49 | 5:41 |
| 8 km | 45:30 | 5:41 |
| 9 km | 51:11 | 5:41 |
| 10 km | 56:53 | 5:41 |
| 11 km | 1:02:34 | 5:41 |
| 12 km | 1:08:15 | 5:41 |
| 13 km | 1:13:57 | 5:41 |
| 14 km | 1:19:38 | 5:41 |
| 15 km | 1:25:19 | 5:41 |
| 16 km | 1:31:00 | 5:41 |
| 17 km | 1:36:42 | 5:41 |
| 18 km | 1:42:23 | 5:41 |
| 19 km | 1:48:04 | 5:41 |
| 20 km | 1:53:45 | 5:41 |
| 21 km | 1:59:27 | 5:41 |
| 22 km | 2:05:08 | 5:41 |
| 23 km | 2:10:49 | 5:41 |
| 24 km | 2:16:31 | 5:41 |
| 25 km | 2:22:12 | 5:41 |
| 26 km | 2:27:53 | 5:41 |
| 27 km | 2:33:34 | 5:41 |
| 28 km | 2:39:16 | 5:41 |
| 29 km | 2:44:57 | 5:41 |
| 30 km | 2:50:38 | 5:41 |
| 31 km | 2:56:19 | 5:41 |
| 32 km | 3:02:01 | 5:41 |
| 33 km | 3:07:42 | 5:41 |
| 34 km | 3:13:23 | 5:41 |
| 35 km | 3:19:05 | 5:41 |
| 36 km | 3:24:46 | 5:41 |
| 37 km | 3:30:27 | 5:41 |
| 38 km | 3:36:08 | 5:41 |
| 39 km | 3:41:50 | 5:41 |
| 40 km | 3:47:31 | 5:41 |
| 41 km | 3:53:12 | 5:41 |
| 42 km | 3:58:53 | 5:41 |
| 42.195 km | 4:00:00 | 5:41 |
How to actually run a 4:00 marathon
The pace above assumes an even effort. In a study of over 4 million race records, 28% of men and 17% of women slowed dramatically in the second half — "hitting the wall" — almost always because they banked time early. Aim to reach halfway (2:00:00) on schedule or a few seconds behind, then hold. A flat, even or slight negative split is how most runners hit 4:00.
What pace is a 4:00 marathon?
A 4:00 marathon requires an even pace of 5:41 per kilometer (9:09 per mile), about 10.5 km/h. Over 42.195 km that adds up to exactly 4:00.
What are the 5K, 10K and halfway splits for a 4:00 marathon?
At even pace you pass 5K in 28:26, 10K in 56:53, and the halfway point (21.1 km) in 2:00:00. Reaching halfway meaningfully faster than 2:00:00 is the classic positive-split mistake that causes late-race slowdown.
How many carbohydrates do I need for a 4:00 marathon?
For a run of about 4.0 hours, sports-nutrition consensus is roughly 60–90 g of carbohydrate per hour — around 240–360 g total — plus 300–800 mg of sodium per hour depending on sweat rate. Practice your exact fueling in training; never try anything new on race day.
Times are mathematical even-pace targets, not a guarantee. Real results vary with course, weather, fitness and fueling. Nutrition guidance is general — consult a professional for individual needs.