Marathon Training Paces
Turn a marathon goal time into easy, long-run, tempo and interval training paces per km and mile, free online.
About this calculator
Equivalent race performances follow the Riegel formula T₂ = T₁ × (D₂ ÷ D₁)^1.06. From your goal marathon pace the tool estimates half-marathon, 10K and 5K pace, then easy runs (about 20–30% slower than marathon pace), long runs (10–20% slower), tempo (≈ half-marathon pace) and intervals (≈ 5K pace).