7:00 marathon pace
| Per mile | 16:01 |
|---|---|
| Per km | 9:57 |
| Halfway | 3:30:00 |
| Speed | 6.0 km/h |
A 7:00:00 marathon averages 16:01 per mile or 9:57 per kilometre — 6.0 km/h (3.7 mph) — held for all 26.2 miles (42.195 km). It is a run-walk or steady finish that sits inside the time limit at many big-city marathons, though not all of them — check your race's cut-off.
Run evenly, you reach halfway in 3:30:00. On a flat course that is the target: a first half a shade slower costs very little, while banking time early is the most reliable way to lose it, and more, in the last 10 km.
Riegel's race-prediction formula puts the equivalent half marathon at 3:18:40, the 10K at 1:28:43 and the 5K at 41:58. Treat those as the minimum rather than the target: the formula assumes marathon-specific endurance, and runners on lower weekly mileage — first-timers especially — usually need to be faster over the shorter distances to hold this pace for the full marathon.
These are even splits for a flat course. On a hilly one the same finish time needs a different target for every kilometre, which the course pages grade-adjust from each marathon's own elevation profile.
Kilometre checkpoints for 7:00:00
| Distance | Elapsed |
|---|---|
| 5 km | 49:46 |
| 10 km | 1:39:32 |
| 15 km | 2:29:18 |
| 20 km | 3:19:05 |
| Half | 3:30:00 |
| 25 km | 4:08:51 |
| 30 km | 4:58:37 |
| 35 km | 5:48:23 |
| 40 km | 6:38:09 |
| Finish | 7:00:00 |
Mile splits for 7:00:00
| Mile | Elapsed |
|---|---|
| 1 | 16:01 |
| 2 | 32:02 |
| 3 | 48:03 |
| 4 | 1:04:05 |
| 5 | 1:20:06 |
| 6 | 1:36:07 |
| 7 | 1:52:08 |
| 8 | 2:08:09 |
| 9 | 2:24:10 |
| 10 | 2:40:11 |
| 11 | 2:56:13 |
| 12 | 3:12:14 |
| 13 | 3:28:15 |
| 14 | 3:44:16 |
| 15 | 4:00:17 |
| 16 | 4:16:18 |
| 17 | 4:32:19 |
| 18 | 4:48:21 |
| 19 | 5:04:22 |
| 20 | 5:20:23 |
| 21 | 5:36:24 |
| 22 | 5:52:25 |
| 23 | 6:08:26 |
| 24 | 6:24:27 |
| 25 | 6:40:29 |
| 26 | 6:56:30 |
| 26.2 | 7:00:00 |
Race times that predict 7:00
Riegel's formula with the distance-dependent exponent the race predictor uses. Treat these as a floor, not a target.
| Race | Time | Pace /km |
|---|---|---|
| 5K | 41:58 | 8:24 |
| 10K | 1:28:43 | 8:52 |
| Half marathon | 3:18:40 | 9:25 |
Frequently asked questions
What pace is a 7:00 marathon?
16:01 per mile, or 9:57 per kilometre, for the full 26.2 miles. That is 6.0 km/h or 3.7 mph.
What is the halfway split for a 7:00 marathon?
3:30:00 at even pace. On a flat course, arriving a little later than that is safer than arriving early; on a hilly course the right halfway time depends on where the climbing sits.
What half marathon time do I need for a 7:00 marathon?
Riegel's formula says 3:18:40 (9:25/km). Most runners need to be somewhat quicker than that — the prediction assumes you have the long-run endurance to hold pace for twice the distance, and it is optimistic for runners on modest weekly mileage.
What 5K and 10K times match a 7:00 marathon?
About 41:58 for 5K and 1:28:43 for 10K by the same formula. Shorter races are a weaker guide to the marathon than a half is, because they depend much less on endurance.
Is 7:00 a good marathon time?
It is a run-walk or steady finish that sits inside the time limit at many big-city marathons, though not all of them — check your race's cut-off. Whether it is the right goal for you depends on your recent race results and training, not on where it sits in the field.