Paces to run a marathon in 4:15:00
Running a marathon in 4:15:00 means 6:03/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:03/km 9:44/mi
Your paces by percentage
Percentages use your current time. If you don't run 4:15:00 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 % | 7:15 | 11:40 | 1:27 | 2:54 | Moderate long run, aerobic base |
| 85 % | 6:57 | 11:11 | 1:23 | 2:47 | Long fast run, general endurance |
| 88 % | 6:46 | 10:54 | 1:21 | 2:42 | Progressive long fast run |
| 90 % | 6:39 | 10:42 | 1:20 | 2:40 | Supportive endurance, long tempo |
| 92 % | 6:32 | 10:30 | 1:18 | 2:37 | Sub-threshold, long reps |
| 95 % | 6:21 | 10:13 | 1:16 | 2:32 | Specific endurance |
| 97 % | 6:13 | 10:01 | 1:15 | 2:29 | Threshold, 1–2 km reps |
| 100 % | 6:03 | 9:44 | 1:13 | 2:25 | Race pace |
| 102 % | 5:55 | 9:32 | 1:11 | 2:22 | Specific reps, slightly faster |
| 105 % | 5:44 | 9:14 | 1:09 | 2:18 | Specific speed |
| 108 % | 5:34 | 8:57 | 1:07 | 2:13 | Speed, short reps |
| 110 % | 5:26 | 8:45 | 1:05 | 2:11 | Supportive speed |
| 115 % | 5:08 | 8:16 | 1:02 | 2:03 | Pure speed, short reps |
Easy days
- Very easy8:05–8:39/km
- Easy7:32–8:05/km
- Moderate6:42–7:15/km
Splits to run a marathon in 4:15:00
- 5 km30:13
- 10 km1:00:26
- 15 km1:30:39
- 20 km2:00:52
- 25 km2:31:05
- 30 km3:01:18
- 35 km3:31:31
- 40 km4:01:44
- Marathon4:15:00
Your equivalent times
- 5K26:51
- 10K55:47
- Half marathon2:03:40
- Marathon4:15:00
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 4:15:00?
It depends on the session's purpose. Run specific work at race pace (6:03/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 4:15:00?
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.