Complete Guide: Pace Calculator for Marathon
Calculate your marathon pace and plan your race day strategy. Even pacing or negative splits - find what works for you.
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Expert Tips for Marathon
- ✓Start slower than goal pace - first 5K should feel easy
- ✓Run even effort, not even pace - slow on hills, recover on downhills
- ✓Bank time strategy rarely works - runners who start fast usually fade
- ✓Miles 18-22 are hardest - plan for the wall with nutrition and mental strategies
- ✓Race your half marathon time x 2.1-2.2 for realistic marathon goal
- ✓Practice race pace in long runs - don't go in blind
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Frequently Asked Questions
How do I calculate marathon pace?
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Take goal time, divide by 26.2. For 4-hour marathon: 4:00 / 26.2 = 9:09 per mile. Account for terrain and conditions - adjust pace for hills and weather.
Should I run negative splits?
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Slight negative split (second half 1-2 minutes faster) is ideal but hard to execute. Even splits are more common in good marathons. Positive splits (slowing) are most common.
What pace should I start the marathon?
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10-20 seconds per mile SLOWER than goal pace for first 3-5 miles. It will feel too easy. This conserves glycogen for later when you need it.
Why do I slow down after mile 20?
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Glycogen depletion ('the wall'), muscle fatigue, and mental challenge. Combat with proper fueling (carbs during race), training long runs, and race experience.
How do I predict my marathon time?
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Half marathon time x 2.1-2.2 is reasonable. Or use race equivalency calculators. Be conservative - the marathon punishes overconfidence.
Looking for the standard pace calculator?
Go to Main Pace Calculator