Honolulu Marathon 4:00 pace chart
A 4:00:00 finish at the Honolulu Marathon averages 9:09 per mile (5:41 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 mile comes in around 8:17/mi and the hardest around 10:10/mi — about 113 seconds between the two extremes. Holding an identical number on every mile 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 2:00:03 — an almost exactly even split. The hardest mile on the course sits near kilometre 12; at this goal time it should take 10:10/mi, and giving it that time is the difference between finishing Honolulu on plan and unravelling in the last hour.
Mile-by-mile targets for 4:00:00
Grade-adjusted splits computed from the Honolulu Marathon elevation profile with the Minetti gradient-cost model, scaled so the full course adds up to 4:00:00. Uphill sections get more time, downhills less, at one constant effort throughout.
| Mile | Target /mi | Target /km | Elev Δ | Elapsed |
|---|---|---|---|---|
| 1 | 9:08 | 5:40 | 0 ft (0 m) | 9:08 |
| 2 | 9:12 | 5:43 | +6 ft (+2 m) | 18:20 |
| 3 | 9:04 | 5:38 | -6 ft (-2 m) | 27:24 |
| 4 | 9:08 | 5:40 | 0 ft (0 m) | 36:32 |
| 5 | 9:08 | 5:40 | 0 ft (0 m) | 45:40 |
| 6 | 9:08 | 5:40 | 0 ft (0 m) | 54:48 |
| 7 | 9:09 | 5:41 | +1 ft (0 m) | 1:03:57 |
| 8 | 10:10 | 6:19 | +101 ft (+31 m) | 1:14:07 |
| 9 | 9:02 | 5:37 | -15 ft (-5 m) | 1:23:09 |
| 10 | 8:46 | 5:27 | -56 ft (-17 m) | 1:31:55 |
| 11 | 9:10 | 5:42 | +3 ft (+1 m) | 1:41:06 |
| 12 | 8:53 | 5:31 | -28 ft (-9 m) | 1:49:59 |
| 13 | 9:04 | 5:38 | -6 ft (-2 m) | 1:59:03 |
| 14 | 9:08 | 5:41 | 0 ft (0 m) | 2:08:12 |
| 15 | 9:08 | 5:40 | 0 ft (0 m) | 2:17:20 |
| 16 | 9:12 | 5:43 | +7 ft (+2 m) | 2:26:31 |
| 17 | 9:04 | 5:38 | -7 ft (-2 m) | 2:35:36 |
| 18 | 9:08 | 5:40 | 0 ft (0 m) | 2:44:43 |
| 19 | 9:08 | 5:40 | 0 ft (0 m) | 2:53:51 |
| 20 | 9:08 | 5:40 | 0 ft (0 m) | 3:02:59 |
| 21 | 9:11 | 5:42 | +5 ft (+1 m) | 3:12:10 |
| 22 | 9:22 | 5:49 | +23 ft (+7 m) | 3:21:32 |
| 23 | 8:53 | 5:31 | -28 ft (-9 m) | 3:30:25 |
| 24 | 9:31 | 5:55 | +38 ft (+12 m) | 3:39:55 |
| 25 | 9:46 | 6:04 | +63 ft (+19 m) | 3:49:42 |
| 26 | 8:17 | 5:09 | -101 ft (-31 m) | 3:57:59 |
| 26.2 | 9:13 | 5:43 | +2 ft (+1 m) | 4:00:00 |
Frequently asked questions
What pace is a 4:00 marathon?
A 4:00:00 marathon is 9:09 per mile or 5:41 per kilometre held for the full 26.2 miles (42.195 km). On the Honolulu Marathon specifically, the elevation profile means even effort produces uneven splits — the table on this page gives the target for every mile.
What should my halfway split be for a 4:00 at the Honolulu Marathon?
2:00:03. That is the grade-adjusted halfway target for this course, not simply half of 4:00:00 — 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 Honolulu Marathon?
Even effort at a 4:00 goal produces splits between 8:17 and 10:10 per mile — about 113 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 Honolulu Marathon splits calculated?
Each mile 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 4:00:00. Uphill sections get more time and downhill sections less, at a constant effort throughout.
Is 4:00 a realistic marathon goal?
4:00 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.