What pace do you need for a 4h30 marathon?

6:24 /km, or 9.4 km/h. You'd hit the half in 2:07:59 if the pace stays steady — that's the safest way to race it.

What 10K time do you need to target 4h30 in the marathon?

Around 58:42, based on Riegel's formula. Provided you've got the endurance: without long runs, that 10K isn't enough.

How many weeks does it take to prepare for a marathon?

Often 12 to 20 weeks if you already run regularly. Your plan, though, runs from the week you start right through to your race date, whatever it is.

Marathon plan

Your 4h30 marathon.

Targeting 4h30 means holding 6:24 /km for 42.195 km. Here's what this goal demands — the pace and split times, the level you need to start from, your training paces — and three workouts to get there.

Train for a 4h30 marathon

With or without a watch. All you need is a mobile number, no password.

Pace: 6:24 /km
Speed: 9.4 km/h
Threshold pace: 5:53 /km; sustainable for about an hour

Splits

At an even pace.

Distance	Time
5 km	32:00
10 km	1:03:59
15 km	1:35:59
20 km	2:07:59
25 km	2:39:58
30 km	3:11:58
35 km	3:43:58
40 km	4:15:57
42.2 km	4h30

Your level

Where to start from.

To target 4h30, your current times at other distances should be close to these (Riegel's formula). Slower, and the goal is ambitious; faster, and it's within reach — as long as you train for the distance.

Race	Time	Pace
5K	28:09	5:38 /km
10 km	58:42	5:52 /km
Half marathon	2:09:30	6:08 /km

Your paces

Your training paces.

Calculated for this goal: your threshold pace, then your five zones — the ones your training plan would use, easy endurance in Z2, threshold in Z4.

Z1Recoveryslower than 7:40 /km
Z2Endurance6:45–7:40 /km
Z3Tempo6:10–6:45 /km
Z4Threshold5:40–6:10 /km
Z5VO2maxfaster than 5:40 /km

Key workouts

Three workouts to get there.

Their format is just an example; their paces are those of your goal. Your training plan slots them into your week and adjusts them to what you actually run.

Goal 4h30 · example

Long run, finishing at race pace

Get your legs used to marathon pace once fatigue sets in.

Duration

2 h 10

Distance

18,5 km

Effort

6/10

02 h 10

Z2Block 1h30 easy 6:45–7:40 /km
Z3Block 30 min marathon pace 6:21–6:27 /km
Z2Cooldown 10 min easy 6:45–7:40 /km

The last third at goal pace, no faster.

— coach

Goal 4h30 · example

Threshold, 3 × 10 min

Push the pace you can hold for a long time: the engine of your marathon.

Duration

1 h 05

Distance

10,0 km

Effort

7/10

01 h 05

Z2Warm-up 20 min easy 6:45–7:40 /km
Z43 × 10 min threshold 5:40–6:10 /km, 2 min jog recovery
Z2Cooldown 10 min easy 6:45–7:40 /km

Goal 4h30 · example

Marathon pace, 3 × 5 km

Lock in your race-day pace, steady from one block to the next.

Duration

2 h 10

Distance

20,0 km

Effort

6/10

02 h 10

Z2Warm-up 20 min easy 6:45–7:40 /km
Z33 × 5,000 m marathon pace 6:21–6:27 /km, 3 min jog recovery
Z2Cooldown 10 min easy 6:45–7:40 /km

Questions

What runners ask us.

What pace do you need for a 4h30 marathon?: 6:24 /km, or 9.4 km/h. You'd hit the half in 2:07:59 if the pace stays steady — that's the safest way to race it.
What 10K time do you need to target 4h30 in the marathon?: Around 58:42, based on Riegel's formula. Provided you've got the endurance: without long runs, that 10K isn't enough.
How many weeks does it take to prepare for a marathon?: Often 12 to 20 weeks if you already run regularly. Your plan, though, runs from the week you start right through to your race date, whatever it is.

Your 4h30 marathon.

Watch or no watch, a mobile number is enough.

Train for a 4h30 marathon