Is the pace good

This speed table should help you to run at a reasonable pace from the beginning of your marathon competition (42.195 km) and to organize the race well.

Try to run at a steady pace. The more steadily you run, the better your chance of getting a good finish time.
The biggest mistake you can make in a marathon is to run too fast for the first few kilometers. Too high a starting pace costs a lot of energy and you get tired too soon.
A little better than running at a completely steady pace is if you run the second half slightly faster than the first half.

For example, if you want to run the marathon in 3 hours 30 minutes, you have to run an average of 5:00 minutes to 4:58 minutes per kilometer.

In order to be able to use this speed table properly, you should have a realistic (!) Time target for your competition. That means a time goal that corresponds to your actual performance and your current form and not your wishful thinking.

Speed ​​table for the marathon
with the most important split times
1 km5 km10 km15 km20 km21,097525 km30 km35 km40 kmmarathon

3:0015:0030:0045:001:00:001:03:181:15:001:30:001:45:002:00:002:06:35
3:0515:2530:5046:151:01:401:05:031:17:051:32:301:47:552:03:202:10:06
3:1015:5031:4047:301:03:201:06:491:19:101:35:001:50:502:06:402:13:37
3:1516:1532:3048:451:05:001:08:341:21:151:37:301:53:452:10:002:17:08
3:2016:4033:2050:001:06:401:10:201:23:201:40:001:56:402:13:202:20:39
3:2517:0534:1051:151:08:201:12:051:25:251:42:301:59:352:16:402:24:10
3:3017:3035:0052:301:10:001:13:501:27:301:45:002:02:302:20:002:27:41
3:3517:5535:5053:451:11:401:15:361:29:351:47:302:05:252:23:202:31:12
3:4018:2036:4055:001:13:201:17:211:31:401:50:002:08:202:26:402:34:43
3:4518:4537:3056:151:15:001:19:071:33:451:52:302:11:152:30:002:38:14
3:5019:1038:2057:301:16:401:20:521:35:501:55:002:14:102:33:202:41:45
3:5519:3539:1058:451:18:201:22:381:37:551:57:302:17:052:36:402:45:16
4:0020:0040:001:00:001:20:001:24:231:40:002:00:002:20:002:40:002:48:47
4:0520:2540:501:01:151:21:401:26:091:42:052:02:302:22:552:43:202:52:18
4:1020:5041:401:02:301:23:201:27:541:44:102:05:002:25:502:46:402:55:49
4:1521:1542:301:03:451:25:001:29:401:46:152:07:302:28:452:50:002:59:20
4:2021:4043:201:05:001:26:401:31:251:48:202:10:002:31:402:53:203:02:51
4:2522:0544:101:06:151:28:201:33:111:50:252:12:302:34:352:56:403:06:22
4:3022:3045:001:07:301:30:001:34:561:52:302:15:002:37:303:00:003:09:53
4:3522:5545:501:08:451:31:401:36:421:54:352:17:302:40:253:03:203:13:24
4:4023:2046:401:10:001:33:201:38:271:56:402:20:002:43:203:06:403:16:55
4:4523:4547:301:11:151:35:001:40:131:58:452:22:302:46:153:10:003:20:26
4:5024:1048:201:12:301:36:401:41:582:00:502:25:002:49:103:13:203:23:57
4:5524:3549:101:13:451:38:201:43:442:02:552:27:302:52:053:16:403:27:28
5:0025:0050:001:15:001:40:001:45:292:05:002:30:002:55:003:20:003:30:59
1 km5 km10 km15 km20 km21,097525 km30 km35 km40 kmmarathon
5:0525:2550:501:16:151:41:401:47:152:07:052:32:302:57:553:23:203:34:29
5:1025:5051:401:17:301:43:201:49:002:09:102:35:003:00:503:26:403:38:00
5:1526:1552:301:18:451:45:001:50:462:11:152:37:303:03:453:30:003:41:31
5:2026:4053:201:20:001:46:401:52:312:13:202:40:003:06:403:33:203:45:02
5:2527:0554:101:21:151:48:201:54:172:15:252:42:303:09:353:36:403:48:33
5:3027:3055:001:22:301:50:001:56:022:17:302:45:003:12:303:40:003:52:04
5:3527:5555:501:23:451:51:401:57:482:19:352:47:303:15:253:43:203:55:35
5:4028:2056:401:25:001:53:201:59:332:21:402:50:003:18:203:46:403:59:06
5:4528:4557:301:26:151:55:002:01:192:23:452:52:303:21:153:50:004:02:37
5:5029:1058:201:27:301:56:402:03:042:25:502:55:003:24:103:53:204:06:08
5:5529:3559:101:28:451:58:202:04:502:27:552:57:303:27:053:56:404:09:39
6:0030:001:00:001:30:002:00:002:06:352:30:003:00:003:30:004:00:004:13:10
6:0530:251:00:501:31:152:01:402:08:212:32:053:02:303:32:554:03:204:16:41
6:1030:501:01:401:32:302:03:202:10:062:34:103:05:003:35:504:06:404:20:12
6:1531:151:02:301:33:452:05:002:11:522:36:153:07:303:38:454:10:004:23:43
6:2031:401:03:201:35:002:06:402:13:372:38:203:10:003:41:404:13:204:27:14
6:2532:051:04:101:36:152:08:202:15:232:40:253:12:303:44:354:16:404:30:45
6:3032:301:05:001:37:302:10:002:17:082:42:303:15:003:47:304:20:004:34:16
6:3532:551:05:501:38:452:11:402:18:542:44:353:17:303:50:254:23:204:37:47
6:4033:201:06:401:40:002:13:202:20:392:46:403:20:003:53:204:26:404:41:18
6:4533:451:07:301:41:152:15:002:22:242:48:453:22:303:56:154:30:004:44:49
6:5034:101:08:201:42:302:16:402:24:102:50:503:25:003:59:104:33:204:48:20
6:5534:351:09:101:43:452:18:202:25:552:52:553:27:304:02:054:36:404:51:51
7:0035:001:10:001:45:002:20:002:27:412:55:003:30:004:05:004:40:004:55:22
7:0535:251:10:501:46:152:21:402:29:262:57:053:32:304:07:554:43:204:58:53
7:1035:501:11:401:47:302:23:202:31:122:59:103:35:004:10:504:46:405:02:24
7:1536:151:12:301:48:452:25:002:32:573:01:153:37:304:13:454:50:005:05:55
7:2036:401:13:201:50:002:26:402:34:433:03:203:40:004:16:404:53:205:09:26
7:2537:051:14:101:51:152:28:202:36:283:05:253:42:304:19:354:56:405:12:57
7:3037:301:15:001:52:302:30:002:38:143:07:303:45:004:22:305:00:005:16:28
7:3537:551:15:501:53:452:31:402:39:593:09:353:47:304:25:255:03:205:19:59
7:4038:201:16:401:55:002:33:202:41:453:11:403:50:004:28:205:06:405:23:30
7:4538:451:17:301:56:152:35:002:43:303:13:453:52:304:31:155:10:005:27:01
7:5039:101:18:201:57:302:36:402:45:163:15:503:55:004:34:105:13:205:30:32
7:5539:351:19:101:58:452:38:202:47:013:17:553:57:304:37:055:16:405:34:03
8:0040:001:20:002:00:002:40:002:48:473:20:004:00:004:40:005:20:005:37:34
8:1040:501:21:402:02:302:43:202:52:183:24:104:05:004:45:505:26:405:44:36
8:2041:401:23:202:05:002:46:402:55:493:28:204:10:004:51:405:33:205:51:38
8:3042:301:25:002:07:302:50:002:59:203:32:304:15:004:57:305:40:005:58:39

1 km5 km10 km15 km20 km21,097525 km30 km35 km40 kmmarathon

© Alexander Ständer - Laufberater.com