Sub-3:30 Marathon Pace

Sub-3:30 marathon pace guide. Required pace is 4:59/km (8:02/mi). Get training zones and pacing strategy to break 3 hours 30 minutes.

Breaking 3:30 requires just under 5:00/km (8:02/mi) pace. This is a popular goal and Boston Qualifier for several age groups.

Required pace: 4:59/km or 8:02/mile
Popular BQ time for many age groups
Achievable with consistent training

How to train for a sub-3:30 marathon

Build the endurance and speed to break 3:30.

Consistent mileage: Build to 50-70 km/week over several months.
Weekly long run: Progress long runs to 32-35 km, some with marathon pace.
Tempo workouts: Run 20-30 minute tempo efforts at 4:40-4:50/km.
Practice pacing: Know what 4:59/km feels like before race day.

Frequently asked questions

What pace is needed for sub-3:30?

You need to average 4:59/km (8:02/mile). Aim for 4:57/km to have a small buffer.

How many miles per week for sub-3:30?

Most runners need 50-70 km (30-45 miles) per week minimum. Quality matters as much as quantity.

What half marathon predicts sub-3:30?

A sub-1:40 half marathon indicates sub-3:30 potential. A 1:35-1:38 half gives you a comfortable buffer.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

More pacing guides

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

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