Amsterdam Marathon 4:15 pace chart
A 4:15:00 finish at the Amsterdam Marathon averages 9:44 per mile (6:03 per kilometre) — the classic sub-4 target, close to the middle of a typical big-city field. Run at even effort rather than even pace, the easiest kilometre comes in around 5:56/km and the hardest around 6:21/km — about 24 seconds between the two extremes. Holding an identical number on every kilometre of a course with this profile means running the climbs too hard and the descents too easy. Held at even effort, halfway comes up at 2:08:37 — a 2:15 negative split, because the harder half comes first. The hardest kilometre on the course sits near kilometre 33; at this goal time it should take 6:21/km, and giving it that time is the difference between finishing Amsterdam on plan and unravelling in the last hour.
Kilometre-by-kilometre targets for 4:15:00
Grade-adjusted splits computed from the Amsterdam Marathon elevation profile with the Minetti gradient-cost model, scaled so the full course adds up to 4:15:00. Uphill sections get more time, downhills less, at one constant effort throughout.
| Kilometre | Target /km | Target /mi | Elev Δ | Elapsed |
|---|---|---|---|---|
| 1 | 6:08 | 9:52 | +2 ft (+1 m) | 6:08 |
| 2 | 6:04 | 9:45 | -5 ft (-1 m) | 12:11 |
| 3 | 6:07 | 9:51 | +2 ft (+1 m) | 18:19 |
| 4 | 6:16 | 10:05 | +16 ft (+5 m) | 24:34 |
| 5 | 5:59 | 9:38 | -12 ft (-4 m) | 30:34 |
| 6 | 6:08 | 9:53 | +4 ft (+1 m) | 36:42 |
| 7 | 6:06 | 9:48 | -2 ft (-1 m) | 42:48 |
| 8 | 6:05 | 9:48 | -3 ft (-1 m) | 48:53 |
| 9 | 6:10 | 9:55 | +5 ft (+2 m) | 55:03 |
| 10 | 6:06 | 9:48 | -1 ft (0 m) | 1:01:08 |
| 11 | 6:03 | 9:45 | -4 ft (-1 m) | 1:07:12 |
| 12 | 6:07 | 9:51 | +2 ft (+1 m) | 1:13:19 |
| 13 | 6:02 | 9:43 | -6 ft (-2 m) | 1:19:21 |
| 14 | 6:01 | 9:41 | -8 ft (-3 m) | 1:25:22 |
| 15 | 6:07 | 9:50 | +2 ft (0 m) | 1:31:29 |
| 16 | 6:02 | 9:43 | -6 ft (-2 m) | 1:37:31 |
| 17 | 6:05 | 9:48 | -1 ft (0 m) | 1:43:36 |
| 18 | 6:07 | 9:50 | +1 ft (0 m) | 1:49:43 |
| 19 | 6:08 | 9:52 | +3 ft (+1 m) | 1:55:51 |
| 20 | 6:06 | 9:48 | 0 ft (0 m) | 2:01:56 |
| 21 | 6:05 | 9:48 | -1 ft (0 m) | 2:08:02 |
| 22 | 6:07 | 9:51 | +2 ft (+1 m) | 2:14:09 |
| 23 | 6:03 | 9:43 | -6 ft (-2 m) | 2:20:11 |
| 24 | 6:13 | 10:00 | +11 ft (+3 m) | 2:26:24 |
| 25 | 6:07 | 9:51 | +2 ft (0 m) | 2:32:31 |
| 26 | 6:04 | 9:46 | -4 ft (-1 m) | 2:38:35 |
| 27 | 6:07 | 9:50 | 0 ft (0 m) | 2:44:42 |
| 28 | 6:08 | 9:52 | +3 ft (+1 m) | 2:50:50 |
| 29 | 6:03 | 9:44 | -5 ft (-2 m) | 2:56:52 |
| 30 | 6:09 | 9:54 | +5 ft (+2 m) | 3:03:02 |
| 31 | 6:04 | 9:46 | -4 ft (-1 m) | 3:09:06 |
| 32 | 6:03 | 9:44 | -5 ft (-2 m) | 3:15:09 |
| 33 | 6:06 | 9:49 | 0 ft (0 m) | 3:21:14 |
| 34 | 6:21 | 10:13 | +24 ft (+7 m) | 3:27:35 |
| 35 | 6:07 | 9:51 | +1 ft (0 m) | 3:33:42 |
| 36 | 6:00 | 9:39 | -10 ft (-3 m) | 3:39:42 |
| 37 | 6:12 | 9:59 | +8 ft (+2 m) | 3:45:54 |
| 38 | 6:08 | 9:52 | +3 ft (+1 m) | 3:52:02 |
| 39 | 5:56 | 9:34 | -16 ft (-5 m) | 3:57:59 |
| 40 | 6:05 | 9:48 | -2 ft (0 m) | 4:04:04 |
| 41 | 6:09 | 9:54 | +4 ft (+1 m) | 4:10:13 |
| 41.8 | 6:07 | 9:51 | +1 ft (0 m) | 4:15:00 |
Frequently asked questions
What pace is a 4:15 marathon?
A 4:15:00 marathon is 9:44 per mile or 6:03 per kilometre held for the full 26.2 miles (42.195 km). On the Amsterdam Marathon specifically, the elevation profile means even effort produces uneven splits — the table on this page gives the target for every kilometre.
What should my halfway split be for a 4:15 at the Amsterdam Marathon?
2:08:37. That is the grade-adjusted halfway target for this course, not simply half of 4:15:00 — it accounts for where the climbing sits. Reaching the half meaningfully faster than this on this course usually means you have spent the effort you need for the closing miles.
Should I run even splits at the Amsterdam Marathon?
Even effort at a 4:15 goal produces splits between 5:56 and 6:21 per kilometre — about 24 seconds between the easiest and hardest one. Grade-adjusted pacing gives back time on the descents and spends it on the climbs, which is what running an even physiological effort actually looks like on a course with this profile.
How are these Amsterdam Marathon splits calculated?
Each kilometre is weighted by its gradient using the Minetti et al. (2002) cost-of-running polynomial, which measures the metabolic cost of running at grades from −45% to +45%. The total is then scaled so the whole course adds up to 4:15:00. Uphill sections get more time and downhill sections less, at a constant effort throughout.
Is 4:15 a realistic marathon goal?
4:15 is the classic sub-4 target, close to the middle of a typical big-city field. Whether it is realistic for you depends on your recent race results and weekly volume rather than on the number itself — the race-time predictor on this site will convert a recent 5K, 10K or half-marathon result into a marathon estimate using the Riegel power-law model.