Marathon Pace Calculator
Free online marathon pace calculator. Calculate race pace from target time, predict finish time from pace. Supports full marathon, half, 10K, 5K with split strategies, VDOT training paces, weather adjustments.
Marathon Pace Calculator
| Distance | Elapsed Time | Split Pace | Lap Distance | Lap Time |
|---|
What is a Marathon Pace Calculator?
A Marathon Pace Calculator is a comprehensive running tool that helps runners calculate the required pace for a target finish time, or estimate their finish time based on their current pace. It supports various distances including full marathon, half marathon, 10K, and 5K, and offers advanced features like split strategies, VDOT training paces, and weather adjustments.
Key Features
- Two-Way Calculation – Calculate pace from target time, or predict finish time from pace
- Multiple Distances – Full marathon, half marathon, 10K, 5K, and custom distances
- Split Strategies – Simulate even pace, negative split, and positive split scenarios
- Split Time Table – View estimated times and paces at each checkpoint
- Visual Pace Chart – Bar graph showing pace variations by split
- km/mile Conversion – Instantly switch between preferred units
- Race Time Predictor – Estimate times for target distances using the Riegel formula
- VDOT Training Paces – Get 5 recommended training paces based on your current fitness
- Energy Gel Timing – Automatic calculation of fueling points at 30/45-minute intervals
- Weather Adjustment – Calculate pace adjustments for temperature and humidity
- Elevation Adjustment – Predict pace changes on uphill/downhill sections
How to Use
- Select Calculation Mode – Choose “Target Time → Pace” or “Pace → Finish Time”
- Select Distance – Pick your race distance or enter a custom distance
- Enter Time or Pace – Input values based on your selected mode
- Choose Split Strategy – Select even pace, negative, or positive split
- View Results – Check pace, split times, and charts
- Use Advanced Features – Explore race prediction, VDOT, weather adjustment as needed
Split Strategy Guide
Even Pace
Maintain a consistent speed from start to finish. This strategy is easier for energy management and produces predictable results, making it ideal for beginners.
Negative Split
Run the first half slower and pick up the pace in the second half. Most world records are set using this strategy, as it allows for efficient energy use. Best suited for experienced runners.
Positive Split
Start fast and slow down in the second half. Rather than being intentional, this often happens naturally due to going out too fast at the start.
What is VDOT?
VDOT is a running ability metric developed by exercise physiologist Jack Daniels. It expresses your current fitness level as a number and calculates optimal training paces based on this score.
- Easy Pace – For recovery runs and long distance training
- Marathon Pace – Your target race pace
- Threshold Pace – For lactate threshold improvement
- Interval Pace – For VO2max improvement
- Repetition Pace – For speed and running economy
Who Should Use This?
- Runners preparing for a marathon who want to set a target time
- Those who want to know what finish time their current pace can achieve
- Runners who need a split time chart for race day
- Anyone looking for efficient training paces
- Runners who need to adjust pace for race day weather conditions
- Those planning their energy gel fueling schedule
World Marathon Majors Guide
The World Marathon Majors is an annual series consisting of six of the most prestigious marathons in the world. This calculator includes presets for the Abbott World Marathon Majors:
Boston Marathon
Date: Third Monday of April | Difficulty: Moderate-Hard
The world’s oldest annual marathon (since 1897). Point-to-point course from Hopkinton to Boston featuring the infamous Newton Hills and “Heartbreak Hill” at mile 20. Requires a Boston Qualifier (BQ) time to register.
Course: Net downhill (459ft drop) but with significant hills. Total elevation: 470ft.
New York City Marathon
Date: First Sunday of November | Difficulty: Moderate-Hard
The world’s largest marathon crossing all five NYC boroughs. Starting on Staten Island via the iconic Verrazzano-Narrows Bridge and finishing in Central Park. Known for its incredible crowd support.
Course: Challenging bridges and rolling terrain. Total elevation: ~800ft.
Chicago Marathon
Date: Second Sunday of October | Difficulty: Easy (PR Course)
One of the flattest and fastest marathon courses in the world. Six world records have been set here. Loop course starting and finishing at Grant Park. Ideal for PR attempts and BQ qualifying.
Course: Extremely flat with only bridge underpasses. Total elevation: 243ft (lowest among Majors).
London Marathon
Date: Last Sunday of April | Difficulty: Easy
The world’s largest charity fundraising event, having raised over £1.3 billion since 1981. Scenic course passing Tower Bridge, Canary Wharf, and finishing at Buckingham Palace.
Course: Fast and flat with beautiful landmarks. Total elevation: ~200ft.
LA Marathon
Date: Second Sunday of March | Difficulty: Moderate
“Stadium to the Stars” point-to-point course from Dodger Stadium through Hollywood to Century City. Warmer temperatures can be a factor. Inspired by the 1984 Olympics.
Course: Net downhill (1,169ft drop) but with significant hills in the first half. Total elevation gain: 950ft.
Boston Qualifier (BQ) Times
The Boston Marathon is one of the few major marathons that requires a qualifying time. BQ times vary by age and gender (as of 2026):
| Age Group | Male | Female/Non-Binary |
|---|---|---|
| 18-34 | 2:55:00 | 3:25:00 |
| 35-39 | 3:00:00 | 3:30:00 |
| 40-44 | 3:05:00 | 3:35:00 |
| 45-49 | 3:15:00 | 3:45:00 |
| 50-54 | 3:20:00 | 3:50:00 |
| 55-59 | 3:30:00 | 4:00:00 |
| 60-64 | 3:50:00 | 4:20:00 |
| 65-69 | 4:05:00 | 4:35:00 |
| 70+ | 4:20:00+ | 4:50:00+ |
Note: Meeting the BQ time does not guarantee entry. Due to high demand, registration typically requires running faster than the BQ time (often by 4-5 minutes or more).
Data Sources & References
- Boston Athletic Association (BAA) – Official Boston Marathon information and BQ standards
- New York Road Runners (NYRR) – Official NYC Marathon information
- Bank of America Chicago Marathon – Official Chicago Marathon information
- TCS London Marathon – Official London Marathon information
- ASICS LA Marathon – Official LA Marathon information
- FindMyMarathon – Course elevation data and race comparisons
- National Weather Service (NWS) – Historical weather data
Frequently Asked Questions
What does “BQ” or “Boston Qualifier” mean?
BQ stands for Boston Qualifier, a time that qualifies you for the Boston Marathon. The qualifying time varies by age and gender, ranging from 3:00:00 for male runners aged 18-34 to over 5:00:00 for older age groups. It’s considered a prestigious achievement in the running community.
Why is negative split considered better?
Running conservatively in the first half helps preserve glycogen stores, leaving you with energy to maintain or increase pace in the second half. Psychologically, it’s also motivating to pass other runners who started too fast and are slowing down.
When should I take energy gels?
Generally, take gels every 30-45 minutes. Since absorption takes 10-15 minutes, consume them before you feel depleted. Always take with water and test during training before race day.
How much should I slow down in hot weather?
The ideal marathon temperature is 50-59°F (10-15°C). At 68°F (20°C), slow down by about 1.5%; at 77°F (25°C), by about 3%; at 86°F (30°C), by about 6%. High humidity requires additional adjustment.
How do I interpret my VDOT score?
VDOT ranges from 30-85, with higher numbers indicating faster runners. Recreational runners typically score 30-45, intermediate 45-55, advanced 55-65, and elite 65+. Training paces are calculated based on this score.