4:05 Marathon Pace Chart + Training Plan (Miles / Km)

To run a 4:05 hour marathon you need to run at a pace of 9:21 per mile or 5:48 per kilometer.

Following the splits below (and shaving off a second), you’ll run a sub 4:05 marathon.

I’d recommend aiming to run 1-2 minutes ahead of the split target time from 10 miles, as you’ll likely come up against crowding on race day.

Other Marathon Pace Charts

Training for a 4:05 Marathon

Is 4:05 a Good Marathon Time?

Well, what do the stats say?

Run Repeat conducted a study that contains 19,614,975 marathon results from more than 32,335 races across the globe, here is how a 4:05 marathon compares against age and gender for the races recorded:

Training Runs and Paces for a 4:05 Marathon

To break a 4:05 marathon you’ll need to do some serious distance in your training, I recommend at least 15 miles (23km) per week.

You’re also going to need to make sure you’ve crossed off these milestones for other race distances:

• A 5k in 25:30 mins
• A 10k in 53:10 mins
• A half marathon in 1 hour 54 mins

Training Paces

Weekly Mileage Targets

Long Run Structure

Why This Works: Incorporating varied paces within long runs enhances lactate tolerance, which helps on race day when you’ve got to maintain pace despite feeling fatigued. By practicing surges during a run, you can build up your physical and mental resilience (lots of elite marathon runners use these strategies during their training)

Alternating Long Runs: Alternate between structured long runs (easy/fast segments) and easier long runs. For easier long runs, maintain a steady, comfortable pace throughout, focusing on mileage rather than speed to aid recovery.

Speedwork Sessions

Recovery and Rest Days

My Tips to Run a Sub 4:05 Marathon

Focus on Mid-Race Mental Toughness

The middle miles of a marathon, especially around miles 13-20, can be mentally tough.

To best way to prepare is to practice some mental strategies during your training runs.

I like to do this by breaking the race down into smaller, more manageable segments.

E.g. you can think of the marathon as two 10-mile runs followed by a 10K.

This mental trick can make the distance feel less overwhelming, as you tunnel vision on a smaller job, and then when that’s complete, you get started on the next.

The other strategy I find useful to stay motivated is positive self-talk/affirmations (my partner swears by these).

Sometimes you just need to tell yourself “I can do this”.

Look back at all the training you’ve (hopefully) completed, and use that as a CV to prove to yourself you’ve got it in you.

Customize Your Hydration Plan

Hydration can make or break your marathon performance, and it’s something that you’ll want to dial in over time.

During your training, experiment with how much and how often you need to drink, depending on factors like weather, sweat rate, and fullness (not feeling bloated).

You’re going to need to either carry a bottle, wear a hydration pack (my personal preference), or plan your routes around water sources to practice drinking at regular intervals.

For me, it’s a big glug of water every 20 mins, with a sip of sports drinks every 30 mins (to wash down my gel).

Knowing your body’s hydration needs for the marathon will prevent dehydration/overhydration, helping you maintain your pace and avoid fatigue.

Incorporate Strength Training for Endurance

Building strength, particularly in your core and lower body, can significantly enhance your running economy, which is massively going to help you to hit your 4:05 marathon goal.

(Running economy is how efficiently your body uses energy when you run, think of it as your “miles per gallon” but for running)

I recommend you add two sessions of strength training per week, focusing on exercises like lunges, squats, and planks.

Stronger muscles can help to improve your form as well as help you to maintain pace over the full marathon distance.

This doesn’t mean you need to be in the gym every day at 6am and become a gym rat.

Even a little commitment to strength training can make those last few miles feel less strenuous.

Adjust Your Training to Your Lifestyle

One thing that can make or break your marathon experience is how well your training plan fits into your lifestyle.

When I’m training for my own marathons, I find that being flexible with my schedule makes all the difference.

If you have a busy week, don’t stress if you need to shuffle your workouts – consistency over time is what really counts.

Consistency > Perfection

Listen to your body and adjust your plan as needed.

This might mean shortening a run, combining workouts, or even taking an extra rest day.

The key is to maintain a balance that allows you to stay committed without burning out or getting injured.

Remember, your marathon training should enhance your life, not take it over.

Row Brown

Row Brown is the founder of Refresh Row. He is a keen marathon runner, his favorite being the London Marathon. He’s now set himself the mission of Running the Entire Length of Spain, which is scheduled for late 2024.