Twin Cities Marathon 4:00 pace chart
A 4:00:00 finish at the Twin Cities 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 8:29/mi and the hardest around 9:57/mi — about 88 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 1:59:32 — a 0:57 positive split, which is what the terrain costs you rather than a pacing error. The hardest mile on the course sits near kilometre 2; at this goal time it should take 9:49/mi, and giving it that time is the difference between finishing Minneapolis on plan and unravelling in the last hour.
Mile-by-mile targets for 4:00:00
Grade-adjusted splits computed from the Twin Cities 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 | 9:09 | 5:41 | +3 ft (+1 m) | 9:09 |
| 2 | 9:49 | 6:06 | +66 ft (+20 m) | 18:57 |
| 3 | 8:37 | 5:21 | -58 ft (-18 m) | 27:34 |
| 4 | 9:08 | 5:40 | +1 ft (0 m) | 36:42 |
| 5 | 9:07 | 5:40 | 0 ft (0 m) | 45:48 |
| 6 | 9:06 | 5:39 | -4 ft (-1 m) | 54:54 |
| 7 | 9:05 | 5:39 | -3 ft (-1 m) | 1:03:59 |
| 8 | 9:10 | 5:42 | +5 ft (+1 m) | 1:13:09 |
| 9 | 9:04 | 5:38 | -13 ft (-4 m) | 1:22:13 |
| 10 | 8:57 | 5:33 | -20 ft (-6 m) | 1:31:10 |
| 11 | 9:12 | 5:43 | +9 ft (+3 m) | 1:40:22 |
| 12 | 9:01 | 5:36 | -12 ft (-4 m) | 1:49:23 |
| 13 | 9:07 | 5:40 | +1 ft (0 m) | 1:58:30 |
| 14 | 9:22 | 5:49 | +25 ft (+8 m) | 2:07:52 |
| 15 | 8:52 | 5:30 | -29 ft (-9 m) | 2:16:44 |
| 16 | 9:05 | 5:38 | -5 ft (-2 m) | 2:25:48 |
| 17 | 8:59 | 5:35 | -15 ft (-4 m) | 2:34:47 |
| 18 | 9:21 | 5:48 | +24 ft (+7 m) | 2:44:08 |
| 19 | 8:29 | 5:16 | -97 ft (-29 m) | 2:52:37 |
| 20 | 9:57 | 6:11 | +68 ft (+21 m) | 3:02:34 |
| 21 | 9:24 | 5:51 | +28 ft (+8 m) | 3:11:58 |
| 22 | 9:51 | 6:07 | +74 ft (+23 m) | 3:21:49 |
| 23 | 9:36 | 5:58 | +49 ft (+15 m) | 3:31:25 |
| 24 | 8:52 | 5:31 | -28 ft (-8 m) | 3:40:17 |
| 25 | 9:12 | 5:43 | +9 ft (+3 m) | 3:49:30 |
| 26 | 8:29 | 5:16 | -74 ft (-23 m) | 3:57:59 |
| 26.2 | 9:15 | 5:45 | +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 Twin Cities 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 Twin Cities Marathon?
1:59:32. 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 Twin Cities Marathon?
Even effort at a 4:00 goal produces splits between 8:29 and 9:57 per mile — about 88 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 Twin Cities 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.