Sub-4:20 Marathon Pace Chart (Miles / Km)

To run a 4:20 hour marathon you need to run at a pace of 9:55 per mile or 6:10 per kilometer.

Following the splits below (and shaving off a second), you’ll run a sub 4:20 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 4:20 Marathon

Is 4:20 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 4:20 marathon compares against age and gender for the races recorded:

Training Runs and Paces for a 4:20 Marathon

To break a 4:20 marathon you’ll need to do some serious distance in your training, I recommend at least 15 miles (24km) per week.

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

• A 5k in 27:05 mins
• A 10k in 56:40 mins
• A half marathon in 2 hours

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 4:20 Marathon

Optimize Your Running Form

Running efficiency becomes increasingly important as the miles add up in a marathon.

Small improvements in your running form can translate into significant energy savings over the mammoth 26.2 miles.

Pay attention to your posture – keep your shoulders relaxed, and as you tire it’s really important to try and avoid slouching (I know this is easier said than done).

During your training have a practice at trying to land softly on your midfoot to reduce impact and maintain a quick, light cadence to improve your efficiency.

Incorporate form drills into your warm-ups, like high knees and butt kicks (this will help to reinforce good habits).

These small tweaks can have a major impact and help you maintain pace more comfortably throughout the marathon.

Prioritize Recovery to Stay Consistent

One of the favorite phrases is “Consistency Compounds” – and that never rings more true when prioritizing recovery just as much as your runs.

Proper recovery = more running.

Make sure you’re incorporating proper cooldowns, stretching, and try introducing a foam rolling (to see if it works for you) to keep your muscles loose and prevent injuries.

Consider adding yoga or gentle stretching sessions a couple of times a week to improve your flexibility.

As well as the basics (but probably the most important) Adequate sleep and good nutrition, they’re the foundation of recovery.

Taking care of your body will help you to maintain your training schedule and show up on race day feeling strong and prepared.

Hydration and Nutrition: The Small Gains Matter

Also, the small details, like hydration and nutrition, can make a big difference in your performance.

Develop a hydration and fueling plan during your long training runs that you can easily replicate on race day.

E.g. Aim to sip water or sports drinks regularly and consume energy gels or snacks at consistent intervals – every 45 minutes works well for many runners.

I personally have water every 20 minutes, and a gel with sports drink every 30 minutes.

This routine keeps your energy levels stable and helps prevent the late-race fatigue that can derail your pace.

(It can also help to pass the time as it breaks down the run).

Training your stomach to handle nutrition during runs is just as important as training your legs.

Find Joy in the Journey

Finally, a really important note:

Training should be challenging, but it should also be enjoyable.

Make sure to find joy in the process, whether it’s by running with a friend, exploring new routes, or rewarding yourself after tough long sunday runs.

The key is to keep your motivation high, even on days when getting out the door feels rough.

Celebrate the small victories along the way – each new distance record, each time you lace up your shoes when you didn’t feel like it.

This positive mindset will carry you through both your training and race day, making the entire experience more fulfilling.

And hopefully make you fall in love with running like me.

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.