Marine Corps Marathon 4:00 pace chart
A 4:00:00 finish at the Marine Corps 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 7:48/mi and the hardest around 9:57/mi — about 129 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 2:00:09 — an almost exactly even split. The hardest mile on the course sits near kilometre 3; at this goal time it should take 9:57/mi, and giving it that time is the difference between finishing Arlington on plan and unravelling in the last hour.
Mile-by-mile targets for 4:00:00
Grade-adjusted splits computed from the Marine Corps 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 | 9:16 | 5:46 | +15 ft (+4 m) | 9:16 |
| 2 | 9:46 | 6:04 | +60 ft (+18 m) | 19:03 |
| 3 | 9:57 | 6:11 | +68 ft (+21 m) | 28:59 |
| 4 | 7:48 | 4:51 | -158 ft (-48 m) | 36:47 |
| 5 | 9:52 | 6:08 | +50 ft (+15 m) | 46:39 |
| 6 | 8:44 | 5:26 | -51 ft (-15 m) | 55:23 |
| 7 | 9:12 | 5:43 | +9 ft (+3 m) | 1:04:35 |
| 8 | 9:10 | 5:42 | +2 ft (+1 m) | 1:13:45 |
| 9 | 9:05 | 5:39 | -5 ft (-1 m) | 1:22:50 |
| 10 | 9:01 | 5:36 | -12 ft (-4 m) | 1:31:50 |
| 11 | 9:08 | 5:40 | 0 ft (0 m) | 1:40:58 |
| 12 | 9:05 | 5:39 | -4 ft (-1 m) | 1:50:03 |
| 13 | 9:07 | 5:40 | -1 ft (0 m) | 1:59:10 |
| 14 | 9:05 | 5:39 | -3 ft (-1 m) | 2:08:15 |
| 15 | 9:08 | 5:41 | +2 ft (+1 m) | 2:17:23 |
| 16 | 9:09 | 5:41 | +3 ft (+1 m) | 2:26:33 |
| 17 | 9:07 | 5:40 | -4 ft (-1 m) | 2:35:39 |
| 18 | 9:12 | 5:43 | +7 ft (+2 m) | 2:44:51 |
| 19 | 9:05 | 5:39 | -4 ft (-1 m) | 2:53:57 |
| 20 | 9:24 | 5:50 | +28 ft (+9 m) | 3:03:20 |
| 21 | 8:48 | 5:28 | -38 ft (-12 m) | 3:12:08 |
| 22 | 9:35 | 5:58 | +46 ft (+14 m) | 3:21:43 |
| 23 | 9:02 | 5:37 | -10 ft (-3 m) | 3:30:45 |
| 24 | 8:59 | 5:35 | -14 ft (-4 m) | 3:39:45 |
| 25 | 9:05 | 5:39 | -5 ft (-1 m) | 3:48:50 |
| 26 | 9:19 | 5:47 | +20 ft (+6 m) | 3:58:09 |
| 26.2 | 8:28 | 5:15 | -16 ft (-5 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 Marine Corps 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 Marine Corps Marathon?
2:00:09. 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 Marine Corps Marathon?
Even effort at a 4:00 goal produces splits between 7:48 and 9:57 per mile — about 129 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 Marine Corps 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.