Paces to run a marathon in 3:15:00
Running a marathon in 3:15:00 means 4:37/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:37/km 7:26/mi
Your paces by percentage
Percentages use your current time. If you don't run 3:15:00 yet, use today's result: training at a pace you don't have costs more than it gives.
| % | /km | /mi | 200 m | 400 m | What it's for |
|---|---|---|---|---|---|
| 80 % | 5:33 | 8:55 | 1:07 | 2:13 | Moderate long run, aerobic base |
| 85 % | 5:19 | 8:33 | 1:04 | 2:08 | Long fast run, general endurance |
| 88 % | 5:11 | 8:20 | 1:02 | 2:04 | Progressive long fast run |
| 90 % | 5:05 | 8:11 | 1:01 | 2:02 | Supportive endurance, long tempo |
| 92 % | 4:59 | 8:02 | 1:00 | 2:00 | Sub-threshold, long reps |
| 95 % | 4:51 | 7:49 | 0:58 | 1:56 | Specific endurance |
| 97 % | 4:46 | 7:40 | 0:57 | 1:54 | Threshold, 1–2 km reps |
| 100 % | 4:37 | 7:26 | 0:55 | 1:51 | Race pace |
| 102 % | 4:32 | 7:17 | 0:54 | 1:49 | Specific reps, slightly faster |
| 105 % | 4:23 | 7:04 | 0:53 | 1:45 | Specific speed |
| 108 % | 4:15 | 6:51 | 0:51 | 1:42 | Speed, short reps |
| 110 % | 4:10 | 6:42 | 0:50 | 1:40 | Supportive speed |
| 115 % | 3:56 | 6:19 | 0:47 | 1:34 | Pure speed, short reps |
Easy days
- Very easy6:08–6:33/km
- Easy5:42–6:08/km
- Moderate5:04–5:30/km
Splits to run a marathon in 3:15:00
- 5 km23:06
- 10 km46:13
- 15 km1:09:19
- 20 km1:32:26
- 25 km1:55:32
- 30 km2:18:39
- 35 km2:41:45
- 40 km3:04:51
- Marathon3:15:00
Your equivalent times
- 5K20:24
- 10K42:17
- Half marathon1:33:40
- Marathon3:15:00
VDOT estimate with the same fitness. Longer distances also need that distance's specific training.
Your full plan at these paces
A coach writes 8 to 18-week plans, and we set every session to your paces. Free during the beta.
Build my planNearby times
FAQ
What pace should my intervals be if I run a marathon in 3:15:00?
It depends on the session's purpose. Run specific work at race pace (4:37/km), specific speed at around 105% and the endurance behind it at 90–95%. The table above lists each pace.
What if my goal is to break 3:15:00?
Train from your current time and recalibrate every four weeks. When sessions feel easy, raise the reference time and we update every pace.
Why isn't 90% just pace divided by 0.9?
Canova applies the percentage to pace: 90% is 10% slower. Every step sits the same number of seconds apart.