The Spectator's Marathon Running Pace Guide

Looking to keep track of a friend or family member during a marathon? By using our marathon pace guide you’ll be able to estimate a time your favourite runner will pace various race milestones.

An image of The Spectator's Marathon Running Pace Guide

This spectator's marathon running pace chart that will tell you the estimated arrival time at various mile stages depending on the pace you expect your runner to run. You'll be able to spot the person you are watching and cheer them on when it really matters.

All you need to know is the participant’s predicted race time to get an idea of when they are expected to reach each mile marker in the race.

Note that the example start time used in the table is 9.00am. If the marathon you'll be watching starts at a different time, you should adjust the hour units in the table accordingly.  

Mile

Elite women

Wheelchair 

men

Wheelchair 

women

Elite men

3:30 pace

4:30 pace

5:00 pace

6:00 pace

Start

09:00

09:25

09:25

09:45

09:45

09:45

09:45

09:45

1

09:05

09:28

09:29

09:49

09:53

09:55

09:56

09:58

2

09:10

09:32

09:34

09:54

10:01

10:05

10:07

10:12

3

09:15

09:36

09:39

09:59

10:09

10:15

10:19

10:26

4

09:21

09:39

09:44

10:04

10:17

10:26

10:30

10:40

5

09:26

09:43

09:48

10:09

10:25

10:36

10:42

10:53

6

09:31

09:47

09:53

10:13

10:33

10:46

10:53

11:07

7

09:36

09:50

09:58

10:18

10:41

10:57

11:05

11:21

8

09:42

09:54

10:03

10:23

10:49

11:07

11:16

11:35

9

09:47

09:58

10:07

10:28

10:57

11:17

11:28

11:48

10

09:52

10:01

10:12

10:33

11:05

11:28

11:39

12:02

11

09:57

10:05

10:17

10:37

11:13

11:38

11:50

12:16

12

10:13

10:09

10:22

10:42

11:21

11:48

12:02

12:30

13

10:08

10:12

10:26

10:47

11:29

11:58

12:13

12:43

14

10:13

10:16

10:31

10:52

11:7

12:09

12:25

12:57

15

10:19

10:20

10:36

10:57

11:45

12:19

12:36

13:11

16

10:24

10:23

10:41

11:01

11:53

12:29

12:48

13:25

17

10:29

10:27

10:45

11:06

12:01

12:40

12:59

13:38

18

10:34

10:31

10:50

11:11

12:09

12:50

13:11

13:52

19

10:40

10:34

10:55

11:16

12:17

13:00

13:22

14:06

20

10:45

10:38

11:00

11:21

12:25

13:11

13:34

14:20

21

10:50

10:42

11:04

11:25

12:33

13:21

13:45

14:33

22

10:55

10:45

11:09

11:30

12:41

13:31

13:56

14:47

23

11:01

10:49

11:14

11:35

12:49

13:41

14:08

15:01

24

11:06

10:53

11:19

11:40

12:57

13:52

14:19

15:15

25

11:11

10:56

11:23

11:45

13:05

14:02

14:31

15:28

26

11:16

11:00

11:28

11:49

13:13

14:12

14:42

15:42

Finish

11:18

11:00

11:29

11:51

13:15

14:15

14:45

15:45

 

If the race you are tracking a runner in is marked out in kilometres then you need to convert the distance milestones from miles into kilometres, remembering that 1km is equivalent to 0.6214 miles. If you wanted to know what time someone would likely reach the 10km mark then 10 x 0.6214 = 6.214 miles, so the time to look for in the table would be shortly after that specified for the 6 mile mark.