PACE, TIME OR DISTANCE · ANY RACE · MPH AND KM/H

Race pace calculator

PACE / KM5:41

PACE / MILE9:09

SPEED MPH6.55

FINISH4:00:00

10.55 km/h over 42.195 km (26.22 mi) in 4:00:00.

Even splits, every 5 km

Even splits for Marathon
Checkpoint	Segment	Pace /km	Elapsed
5 km	0:28:26	5:41	0:28:26
10 km	0:28:27	5:41	0:56:53
15 km	0:28:26	5:41	1:25:19
20 km	0:28:26	5:41	1:53:45
25 km	0:28:27	5:41	2:22:12
30 km	0:28:26	5:41	2:50:38
35 km	0:28:27	5:41	3:19:05
40 km	0:28:26	5:41	3:47:31
Marathon (42.195 km)	0:12:29	5:41	4:00:00

The 9 splits add up to exactly 4:00:00. The final 2.195 km is run at 5:41 per km. Halfway (21.0975 km) comes at 2:00:00.

What to buy for this plan

GU Energy Original Gels, Caffeine-Free Mixed (24 count) Each gel carries about 22 g of carbohydrate from maltodextrin and fructose. At 30 to 60 g of carbohydrate an hour, the usual range in the ACSM position paper, a 4:00:00 marathon comes to 120 to 240 g, about 5 to 11 gels if gels are your only fuel. For races over 2.5 hours the paper links up to 90 g an hour with better performance. Every flavour in this box is caffeine-free. Try them on long runs first: the ACSM paper advises practising a fuelling plan for gut comfort. Sources: GU Energy Gel nutrition; ACSM nutrition position, 2016.
Garmin Forerunner 165 Its PacePro feature turns a goal time and distance into a target pace for every split, shown on the watch as you run, and a pace alert warns you when you leave a range you set. For road runners who want this plan on the wrist. It has no triathlon mode and no multi-band GPS. Sources: Garmin Forerunner 165 manual; DC Rainmaker review.
Garmin Forerunner 570 It has PacePro too and adds multi-band GPS. On a course set up with timing gates, it laps at the course's own mile or km points instead of its GPS distance. Worth the bigger spend if you race courses with timing gates or also do triathlons. For pacing alone, the 165 does the job. Source: Garmin's Forerunner 570 announcement.

Or search Amazon for more running energy gels or more GPS running watches.

Prefer paper on your wrist? Print these splits with the printable pace band.

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Print at 100% (Actual size) with headers and footers off. The strip is 40 × 240 mm. Measure the 50 mm ruler before cutting; if it is not 50 mm, your printer rescaled the page. Tape it loosely around your wrist.

RACE PACE PLANNER

Marathon · 4:00:00
Even splits · Continuous

Elapsed time at each checkpoint
km	Time
5	0:28:26
10	0:56:53
15	1:25:19
20	1:53:45
25	2:22:12
30	2:50:38
35	3:19:05
40	3:47:31
42.195	4:00:00

Elapsed time includes stops. Targets, not predictions. racepaceplanner.com

Overlap and tape here

By Rai Ansar · Updated 7 November 2026 · Tables generated by this site's calculator and verified by independent automated calculation checks. How pages are made

This race pace calculator works out any one of time, distance and pace from the other two. Pace is time divided by distance: a 4:00:00 marathon over 42.195 km is 5:41 per km or 9:09 per mile (6.55 mph). The splits come every kilometre, 5 km or mile, add up exactly to your finish time, and print as a pace band.

What this calculator does that popular ones skip

We checked the top 5 US results for “pace calculator” on 25 September 2026 (and the top 5 for “race pace calculator” on 24 September). Two of the five solve for pace, time or distance from the other two; one shows speed in mph and km/h. Only calculator.net lists splits for a goal time (Strava's split table starts from a pace you enter), and for a 4:00:00 marathon its mile and km lists stop at mile 26 (3:58:00) and 42 km instead of continuing to the finish. None offers negative splits for the same goal, a run/walk schedule, or a pace band you can check with a ruler.

Here, the last row is always the finish. For a 4:00:00 marathon split by mile, mile 26 is 3:58:00 and the final 0.2188 mi takes 2:00, which is the part most charts leave out.

How to calculate pace, time or distance by hand

Work in seconds. Each one takes a single multiplication or division:

Pace = time ÷ distance. 4:00:00 is 14,400 s; 14,400 ÷ 42.195 km = 341.27 s, which is 5:41 per km. For miles, multiply by 1.609344: 549.23 s, or 9:09 per mile.
Time = pace × distance. 10 miles at 8:30 per mile is 510 × 10 = 5,100 s, which is 1:25:00.
Distance = time ÷ pace. An hour at 5:00 per km is 3,600 ÷ 300 = 12 km (7.46 miles).
Speed = 3,600 ÷ pace in seconds per mile (for mph) or per km (for km/h). 3,600 ÷ 549.23 = 6.55 mph. A 7:30 mile is 3,600 ÷ 450 = 8.00 mph, and 10 km/h is 6:00 per km.

Rounding matters when you are chasing a round number. At 9:09 per mile, a marathon takes 549 × 26.2188 = 14,394 s (3:59:54); at 9:10 per mile, it takes 4:00:20. To finish under a goal, round the pace down, not to the nearest second.

Which pacing shape to choose

Even splits hold one pace. Negative splits start slower and finish faster; positive splits do the reverse. All three reach the same finish time; only the checkpoint times in between change. The guide linked beside the pacing-shape selector compares them for a 3:30:00 marathon and explains the 2% weighting this site uses.

Where to go from here

To compare pacing shapes, read negative splits explained, which compares even, negative and positive plans for one goal. To turn a pace in minutes per kilometre into minutes per mile, use the pace converter. For a marathon or half marathon, the marathon split calculator and the half marathon pace chart start from the full distance, and the treadmill pace chart lists every machine speed from 4.0 to 12.0 mph. If you already have a goal, the 4-hour marathon, 2-hour half marathon and sub-20 5K pages each add something the calculator does not: neighbouring-goal paces, treadmill settings and a pace ladder.

Limits

The calculator works from the goal you enter. It does not predict what you can run, and it does not account for hills, heat or wind. Courses are measured on the shortest possible route, so a GPS watch usually reads long; use the course markers to pace yourself. More on the method and its limits.

Sources

World Athletics: marathon: 42.195 km (26 miles 385 yards).
NIST: unit conversion factors: 1 international mile = 1.609344 km exactly.
USATF: position on GPS used by runners: courses measured on the shortest possible route; GPS usually reads longer.

Last checked 24 September 2026.