Use this pace chart track your pace and distance over the course of a marathon, and adjust your pace as needed to achieve your goal. Remember to adjust for internal or external factors, such as fatigue, sleep, and hydration (internal), or weather and terrain (external).
| Mile | Time |
|---|---|
| 1 | 20:28 |
| 2 | 40:56 |
| 3 | 1:01:24 |
| 5K | 1:03:35 |
| 4 | 1:21:52 |
| 5 | 1:42:20 |
| 6 | 2:02:48 |
| 10K | 2:07:10 |
| 7 | 2:23:16 |
| 8 | 2:43:44 |
| 9 | 3:04:12 |
| 10 | 3:24:40 |
| 11 | 3:45:08 |
| 12 | 4:05:36 |
| 13 | 4:26:04 |
| 13.1 | 4:28:18 |
| 14 | 4:46:32 |
| 15 | 5:07:00 |
| 16 | 5:27:28 |
| 17 | 5:47:56 |
| 18 | 6:08:24 |
| 19 | 6:28:52 |
| 20 | 6:49:20 |
| 21 | 7:09:48 |
| 22 | 7:30:16 |
| 23 | 7:50:44 |
| 24 | 8:11:12 |
| 25 | 8:31:40 |
| 26 | 8:52:08 |
| 26.2 | 8:56:38 |
Subtracting or adding even just a few seconds from your pace can make a major difference in your marathon time. Just take a look at these examples.
| Difference | Pace | Marathon Time |
|---|---|---|
| :03 Slower | 20:31 | 8:57:56 |
| :02 Slower | 20:30 | 8:57:30 |
| :01 Slower | 20:29 | 8:57:04 |
| -- | 20:28 | 8:56:38 |
| :01 Faster | 20:27 | 8:56:11 |
| :02 Faster | 20:26 | 8:55:45 |
| :03 Faster | 20:25 | 8:55:19 |