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Free marathon training pace zones from one anchor: your goal finish time or marathon race pace. Get recovery through threshold ranges in min/km and min/mi for easy runs, long runs, M-pace work, tempo, and threshold sessions.
Last updated: May 25, 2026
Need raw time ↔ pace first? Marathon pace calculator
Anchor
3:30:00 marathon → 4:58 /km · 8:00 /mi
| Zone | Purpose | Pace / km | Pace / mi |
|---|---|---|---|
| Recovery jog | Very easy movement between hard days; conversation should feel trivial. | 5:57 – 6:31 /km | 9:35 – 10:29 /mi |
| Easy aerobic | Most weekly volume; full sentences, sustainable for long durations. | 5:37 – 5:57 /km | 9:02 – 9:35 /mi |
| Endurance / long-run aerobic | Long runs and medium-long days; still mostly aerobic, not race effort. | 5:21 – 5:37 /km | 8:37 – 9:02 /mi |
| Steady / moderate | Controlled “comfortably hard” aerobic work; use sparingly in base. | 5:07 – 5:19 /km | 8:14 – 8:33 /mi |
| Marathon goal pace (M) | Race-specific blocks, long-run finishes, and pace practice. | 4:54 – 5:09 /km | 7:53 – 8:17 /mi |
| Tempo / half-marathon effort | Sustained lactate-steady-ish efforts; shorter reps or cruise intervals. | 4:21 – 4:39 /km | 7:00 – 7:29 /mi |
| Threshold / hour-race rhythm | Classic “comfortably hard” continuous runs or long repeats. | 4:04 – 4:24 /km | 6:33 – 7:05 /mi |
Not a substitute for a coach or lab testing. Compare with our marathon pace calculator for raw time ↔ pace math.
4:54 – 5:09 /km
7:53 – 8:17 /mi
5:37 – 5:57 /km
9:02 – 9:35 /mi
Tempo: 4:21 – 4:39 /km
Threshold: 4:04 – 4:24 /km
3:30 · easy
5:37 – 5:57 /km
4:00 · easy
6:19 – 6:39 /km
4:00 · tempo
5:03 – 5:21 /km
| Zone | Purpose | Pace / km | Pace / mi |
|---|---|---|---|
| Recovery jog | Very easy movement between hard days; conversation should feel trivial. | 5:57 – 6:31 /km | 9:35 – 10:29 /mi |
| Easy aerobic | Most weekly volume; full sentences, sustainable for long durations. | 5:37 – 5:57 /km | 9:02 – 9:35 /mi |
| Endurance / long-run aerobic | Long runs and medium-long days; still mostly aerobic, not race effort. | 5:21 – 5:37 /km | 8:37 – 9:02 /mi |
| Steady / moderate | Controlled “comfortably hard” aerobic work; use sparingly in base. | 5:07 – 5:19 /km | 8:14 – 8:33 /mi |
| Marathon goal pace (M) | Race-specific blocks, long-run finishes, and pace practice. | 4:54 – 5:09 /km | 7:53 – 8:17 /mi |
| Tempo / half-marathon effort | Sustained lactate-steady-ish efforts; shorter reps or cruise intervals. | 4:21 – 4:39 /km | 7:00 – 7:29 /mi |
| Threshold / hour-race rhythm | Classic “comfortably hard” continuous runs or long repeats. | 4:04 – 4:24 /km | 6:33 – 7:05 /mi |
| Zone | Faster bound offset | Slower bound offset |
|---|---|---|
| Recovery jog | +58 s/km | +92 s/km |
| Easy aerobic | +38 s/km | +58 s/km |
| Endurance / long-run aerobic | +22 s/km | +38 s/km |
| Steady / moderate | +8 s/km | +20 s/km |
| Marathon goal pace (M) | -5 s/km | +10 s/km |
| Tempo / half-marathon effort | -38 s/km | -20 s/km |
| Threshold / hour-race rhythm | -55 s/km | -35 s/km |
Anchor at 3:30: M pace = 4:58 /km. Negative offsets = faster than marathon pace.
M: 4:54 – 5:09 /km
Easy: 5:37 – 5:57 /km
Tempo: 4:21 – 4:39 /km
M: 5:36 – 5:51 /km
Easy: 6:19 – 6:39 /km
Tempo: 5:03 – 5:21 /km
M: 4:11 – 4:26 /km
Easy: 4:54 – 5:14 /km
Tempo: 3:38 – 3:56 /km
Anchor: 5:41 /km · easy 6:19 – 6:39 /km · tempo 5:03 – 5:21 /km.
Example 45 mi week: 32 mi easy/endurance, 6 mi with 4 mi at M (5:36 – 5:51 /km), 4 mi tempo intervals in tempo band, 3 mi recovery jog.
Planning a fall marathon block? Send the link so everyone uses the same pace bands.
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