Sub-4 is the most popular marathon goal there is. It sounds round, it is hard enough to need real training, and it puts you ahead of most of the field. Below: the pace you need in km and miles, how 4 hours compares with real race results, your splits, and the half marathon and 10K times that match it. Every time on this page is calculated from the goal, so the numbers always add up.
4-hour marathon pace
| Measure | 4:00:00 marathon |
|---|---|
| Pace per km | 5:41 |
| Pace per mile | 9:09 |
| Speed in km/h | 10.5 km/h |
| Speed in mph | 6.6 mph |
| One 400 m track lap | 2:17 |
| Halfway (21.1 km / 13.1 mi) | 2:00:00 |
In the UK and Australia most watches show km, so the number to remember is 5:41 per km. In the US it is 9:09 per mile. That is almost the same pace as a 2-hour half marathon, which is why our 2-hour half marathon page is a good test run on the way.
How a 4-hour marathon compares with real runners
| Group | Marathon time | Per km | Per mile |
|---|---|---|---|
| Top 10% of all finishers | 3:31:46 | 5:01 | 8:05 |
| Top 20% of all finishers | 3:49:53 | 5:27 | 8:46 |
| Top 20% of women | 4:06:58 | 5:51 | 9:25 |
| Median man (top 50%) | 4:14:29 | 6:02 | 9:42 |
| Median of all finishers | 4:26:33 | 6:19 | 10:10 |
| Average finisher (2018) | 4:32:49 | 6:28 | 10:24 |
| Median woman | 4:42:09 | 6:41 | 10:46 |
| Average man (State of Running pace) | 4:43:25 | 6:43 | 10:49 |
| Average woman (State of Running pace) | 5:13:39 | 7:26 | 11:58 |
| You, at 4:00:00 | 4:00:00 | 5:41 | 9:09 |
Sources: RunRepeat’s runner percentile tables (35 million results from 28,000+ races, updated March 2024) and RunRepeat’s State of Running (107.9 million results, 1986–2018; average marathon finish 4:32:49; average pace men 6:43/km, women 7:26/km). Both opened November 7, 2026. Percentages between table rows are estimated by Run&Grow.
What this tells you, as of November 2026: a 4-hour marathon puts you in roughly the fastest 28% of all finishers. For women it is a top-16% time; for men it is about 14 minutes faster than the median man (4:14:29). For the full picture by age and country, see average marathon time, and for one big race, the average NYC Marathon time.
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4-hour marathon splits
Even splits at 5:41 per km (9:09 per mile):
| Point | km | Miles | Time |
|---|---|---|---|
| 5 km | 5.0 | 3.1 | 28:26 |
| 10 km | 10.0 | 6.2 | 56:53 |
| 10 miles | 16.1 | 10.0 | 1:31:32 |
| Half (13.1 mi) | 21.1 | 13.1 | 2:00:00 |
| 30 km | 30.0 | 18.6 | 2:50:38 |
| 20 miles | 32.2 | 20.0 | 3:03:05 |
| 40 km | 40.0 | 24.9 | 3:47:31 |
| Finish (26.2 mi) | 42.2 | 26.2 | 4:00:00 |
Most sub-4 attempts fail in the last 10 km, not the first. If you go through halfway in 1:55, you have used up most of your buffer. Aim to reach halfway close to 2:00 and feel easy. The race split calculator makes a negative-split plan for you.
Goal times near 4 hours
| Marathon | Per km | Per mile | Matching half | Matching 10K |
|---|---|---|---|---|
| 3:30:00 | 4:59 | 8:01 | 1:40:43 | 45:39 |
| 3:45:00 | 5:20 | 8:35 | 1:47:55 | 48:55 |
| 3:50:00 | 5:27 | 8:46 | 1:50:19 | 50:00 |
| 3:55:00 | 5:34 | 8:58 | 1:52:43 | 51:05 |
| 4:00:00 | 5:41 | 9:09 | 1:55:07 | 52:10 |
| 4:10:00 | 5:55 | 9:32 | 1:59:54 | 54:21 |
| 4:15:00 | 6:03 | 9:44 | 2:02:18 | 55:26 |
| 4:30:00 | 6:24 | 10:18 | 2:09:30 | 58:42 |
| 5:00:00 | 7:07 | 11:27 | 2:23:53 | 1:05:13 |
A 3:30 marathon needs about 8:00 per mile, the pace on our 8-minute mile page. A 4:00 marathon is 9:09 per mile, just slower than a 9-minute mile. The “matching” columns use the Riegel formula, which is often a bit kind for the marathon.
What a 4-hour marathon says about your other races
| Race | At marathon pace | Riegel equivalent |
|---|---|---|
| 5K (3.1 mi) | 28:26 | 25:01 |
| 10K (6.2 mi) | 56:53 | 52:10 |
| 10 miles | 1:31:32 | 1:26:24 |
| Half marathon (13.1 mi) | 2:00:00 | 1:55:07 |
In plain words: if your recent 5K is around 25:01, your 10K around 52:10 or your half around 1:55:07, sub-4 is a fair goal once you have done the long runs. Try your own numbers in the race time predictor or the marathon time calculator.
How to run a sub-4 marathon
- Run most miles easy. Your easy runs can be 1 to 2 minutes per mile slower than 9:09.
- Build a long run. Work up to 18 to 20 miles (29 to 32 km) a few weeks before race day.
- Practise the pace. Add a few miles at 9:09 per mile (5:41 per km) to some long runs.
- Start slower than you want. The first 10 km should feel almost too easy.
The real secret is months of regular running, and that is where Run&Grow helps. Every GPS run grows a plant in your garden, so a slow recovery jog counts as much as a long run. It reads runs from Apple Health, so runs saved from your Apple Watch or another app count too. No public feed and no pace shaming. Thinking about paying for an app for your build? See is there a Strava Black Friday deal? and is Joggo free?
Nearby times and tools
2-hour half marathon · 8-minute mile · 9-minute mile · 1-hour 10K · Average marathon time · Sub-4 marathon training plan · Marathon time calculator · Race time predictor · Race split calculator
Frequently Asked Questions
- Is a 4 hour marathon good?
- Yes. A 4-hour marathon is 5:41 per km (9:09 per mile). In RunRepeat’s data from 35 million race results it is faster than about 72% of all marathon finishers, about 84% of women and about 64% of men. It is also about 32:49 faster than the average marathon finish time (4:32:49).
- What pace is a sub 4 hour marathon?
- You need to average faster than 5:41 per km or 9:09 per mile for 42.2 km (26.2 miles). That is 10.5 km/h or 6.6 mph on a treadmill. You should pass halfway in just under 2 hours.
- What half marathon time do I need for a sub 4 hour marathon?
- Using the Riegel formula, a 4-hour marathon matches a half marathon of about 1:55:07 and a 10K of about 52:10. Most runners need a bit more margin than the formula, so a half marathon around 1:50 or faster is a safer sign you are ready.
- Is a 4 hour marathon good for a first marathon?
- Yes, it is a strong first-marathon goal. Most first-timers finish slower, and the median finisher in RunRepeat’s data runs about 4:27. If you finish your first marathon at all, that is a real achievement; sub-4 is a common second goal.
- How many miles a week to run a sub 4 hour marathon?
- There is no single number, and plans differ. Many sub-4 plans peak somewhere around 25 to 40 miles (40 to 65 km) a week, with a longest run of about 18 to 20 miles. The most important part is running regularly for several months, mostly at an easy pace.
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