Marathon Pace Chart

On a fairly flat course, an even pace or a gentle negative split—running the second half a little faster—is a useful starting plan. Settle into a controlled effort early, then build if you still feel strong later. Avoid racing ahead of your target to bank time. This chart shows even splits; a negative split means being a little behind those checkpoints early and making up the difference gradually.

Keep the effort steady when the course or conditions change. Let your pace ease uphill or into a headwind, and don’t force yourself to win those seconds back immediately. Heat and humidity may call for a slower goal from the start. Compare a more comfortable pace here before you head to the start line.

Give yourself time to settle in, then check your breathing, tension, and overall effort. If the pace already feels harder than it should for this stage of the race, ease back. If you feel great early, stay patient; you can build later when you know more about how the day is going.

One slow split doesn’t mean the plan is gone. A crowded start, a hill, or an aid station can all cost a little time. Return to a sustainable rhythm and look at the next few checkpoints together. Avoid a sudden surge just to make the watch match the chart.

Yes. Tap Save card, then share or download the image to your phone. You can also open the image and take a screenshot. Once it’s saved, you can check it without a connection. Use Copy link if you’d like to come back and adjust your plan.