Question 1

What are the splits for a 4 hour marathon?

Accepted Answer

The average pace is 9:09 min/mile (5:41 min/km). That puts 10K at 56:50, the half at 2:00:00, mile 20 at 3:03 and the finish at 4:00:00. The planner generates the full split table for any target time you enter.

Question 2

Should I run a negative split?

Accepted Answer

It is the safest plan for a first marathon or whenever you doubt your preparation. Starting ten to fifteen seconds per mile slower than goal pace for the first third leaves you real margin later on. Experienced runners racing a distance they know well usually prefer even splits.

Question 3

How do I pace a hilly course?

Accepted Answer

Think in effort, not in pace. Deliberately give up time on the climbs without forcing, then relax on the descents and let speed come back without wrecking your quads. On a rolling course, plan a range of split times rather than a single number.

Question 4

Splits or elapsed times: what is the difference?

Accepted Answer

A split is the time taken to cover one segment, usually a mile or a kilometre. The elapsed or cumulative time is the total on the clock since the start, and it is what you compare against the mile markers during a race. Both are shown by the planner, since you pace with one and check yourself against the other.

Split planner

Goal

Pacing plan

Other useful tools

Pace calculator

Race time predictor

Heart rate zones

VO₂max estimation

Calories burned