To run a 6:30 hour marathon you need to run at a pace of 14:52 per mile or 9:14 per kilometer.
Following the splits below (and shaving off a second), you’ll run a sub 6:30 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.
6:30 Marathon Pace in Miles
| Mile | Split |
|---|---|
| 1 | 14:52 |
| 2 | 29:44 |
| 3 | 44:37 |
| 4 | 59:29 |
| 5 | 1:14:22 |
| 6 | 1:29:14 |
| 7 | 1:44:07 |
| 8 | 1:58:59 |
| 9 | 2:13:52 |
| 10 | 2:28:44 |
| 11 | 2:43:37 |
| 12 | 2:58:29 |
| 13 | 3:13:22 |
| 14 | 3:28:14 |
| 15 | 3:43:07 |
| 16 | 3:57:59 |
| 17 | 4:12:52 |
| 18 | 4:27:44 |
| 19 | 4:42:37 |
| 20 | 4:57:29 |
| 21 | 5:12:22 |
| 22 | 5:27:14 |
| 23 | 5:42:07 |
| 24 | 5:56:59 |
| 25 | 6:11:52 |
| 26 | 6:26:44 |
| 26.2 | 6:30:00 |
6:30 Marathon Pace in KM
| KM | Split |
|---|---|
| 1 | 9:14 |
| 2 | 18:29 |
| 3 | 27:44 |
| 4 | 36:58 |
| 5 | 46:13 |
| 6 | 55:28 |
| 7 | 1:04:42 |
| 8 | 1:13:57 |
| 9 | 1:23:12 |
| 10 | 1:32:26 |
| 11 | 1:41:41 |
| 12 | 1:50:56 |
| 13 | 2:00:10 |
| 14 | 2:09:25 |
| 15 | 2:18:40 |
| 16 | 2:27:54 |
| 17 | 2:37:09 |
| 18 | 2:46:24 |
| 19 | 2:55:38 |
| 20 | 3:04:53 |
| 21 | 3:14:08 |
| 22 | 3:23:22 |
| 23 | 3:32:37 |
| 24 | 3:41:52 |
| 25 | 3:51:07 |
| 26 | 4:00:21 |
| 27 | 4:09:36 |
| 28 | 4:18:51 |
| 29 | 4:28:05 |
| 30 | 4:37:20 |
| 31 | 4:46:35 |
| 32 | 4:55:49 |
| 33 | 5:05:04 |
| 34 | 5:14:19 |
| 35 | 5:23:33 |
| 36 | 5:32:48 |
| 37 | 5:42:03 |
| 38 | 5:51:17 |
| 39 | 6:00:32 |
| 40 | 6:09:47 |
| 41 | 6:19:01 |
| 42 | 6:28:16 |
| 42.2 | 6:30:00 |
Other Marathon Pace Charts
| 3:00 | 4:00 | 5:00 | |
| 3:05 | 4:05 | 5:15 | |
| 3:10 | 4:10 | 5:30 | |
| 3:15 | 4:15 | 5:45 | |
| 3:20 | 4:20 | 6:00 | |
| 3:25 | 4:25 | 6:15 | |
| 2:30 | 3:30 | 4:30 | 6:30 |
| 2:35 | 3:35 | 4:35 | 6:45 |
| 2:40 | 3:40 | 4:40 | 7:00 |
| 2:45 | 3:45 | 4:45 | |
| 2:50 | 3:50 | 4:50 | |
| 2:55 | 3:55 | 4:55 |
Training for a 6:30 Marathon
Is 6:30 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 6:30 marathon compares against age and gender for the races recorded:
| Overall | You’re faster than 3.1% of all runners. |
| Male | You’re faster than 2.1% of males. |
| Female | You’re faster than 4.3% of females. |
| <20 | You’re faster than 4.9% of under 20s. |
| 20-29 | You’re faster than 1.9% of 20-29 year olds. |
| 30-39 | You’re faster than 1.8% of 30-39 year olds. |
| 40-49 | You’re faster than 2.2% of 40-49 year olds. |
| 50-59 | You’re faster than 3.8% of 50-59 year olds. |
| >60 | You’re faster than 10.1% of over 60s. |
Training Runs and Paces for a 6:30 Marathon
To break a 6:30 marathon you’ll need to do some serious distance in your training, I recommend at least 10 miles (16km) per week.
You’re also going to need to make sure you’ve crossed off these milestones for other race distances:
- A 5k in 40:35
- A 10k in 1:24:50
- A half marathon in 2:58:00
Training Paces
| Pace | Mins per Mile | Mins per KM |
|---|---|---|
| Easy | 16:46 | 10:25 |
| Steady | 14:53 | 09:14 |
| 10k | 13:38 | 8:28 |
| 5k | 13:05 | 8:08 |
| 1 Mile | 12:09 | 7:35 |
Weekly Mileage Targets
| Target Mileage: | Gradually increase your weekly mileage from 6 miles (10 km) to a peak of 12 miles (19 km). |
| Incremental Increase: | Increase mileage by approximately 10% each week, with every fourth week as a recovery week where mileage is reduced by 20-30%. Make sure to taper for the last 1-2 weeks. |
Long Run Structure
| Total Distance: | Build up to long runs of 8-10 miles (13-16 km). |
| Segment Example: | First 3 miles (5 km): Easy pace, heart rate 140-150 bpm (approximately 17:45/mile or 11:02/km). Next 1 mile (1.6 km): Fast pace at 12:10/mile (7:33/km). Next 3 miles (5 km): Medium effort, heart rate around 160 bpm (approximately 13:10/mile or 8:11/km). Final 3 miles (5 km): Easy pace at 17:45/mile (11:02/km). |
Why This Works: This long run structure builds endurance, teaches pacing under fatigue, and improves your body’s ability to handle sustained efforts. By alternating easy, fast, and medium segments, you develop both your aerobic and anaerobic capacities, preparing you for the changing pace demands of a marathon.
Alternating Long Runs: Alternate between structured long runs (with easy, fast, and medium pace segments) and easier long runs, where you run at a steady, comfortable pace to build endurance and aid in recovery.
Speedwork Sessions
| Short Intervals: | – 400m repeats at 5:50 per interval (7:14/km). – Aim for 3-4 repetitions with equal time for recovery. |
| Mile Repeats: | – 1 mile repeats at 12:10 per mile (7:33/km). – Aim for 2 repetitions with a 1-2 minute recovery jog. |
| Longer Intervals: | – 2 mile repeats at 12:20 per mile (7:39/km). – Aim for 2 repetitions with a 2-3 minute recovery jog. |
Recovery and Rest Days
| Rest Days: | Include 2 rest days per week to allow for proper recovery and to prevent overtraining. |
| Easy Run Days: | Include 1-2 easy run days per week at a relaxed pace of 18:00/mile (11:11/km), covering 2-3 miles (3-5 km) per day. Try to keep your heart rate below 140 bpm on easy days to ensure proper recovery and aerobic development. |
My Tips to Run a Sub 6:30 Marathon
Pace Yourself on Hills
If your marathon course includes hills, practicing pacing on inclines is crucial.
MAKE SURE TO CHECK IT OUT ON GOOGLE FIRST!
In your training, when you come to a hill, focus on maintaining your effort, not speed.
Slow down slightly on the ascent to conserve energy, and take advantage of the downhill sections to regain momentum.
When it comes to the marathon, this pacing strategy will prevent you from burning out early and allow you to stay strong for the entire race.
Aim for a controlled, steady effort on both the uphills and downhills.
Focus on Core Strength and Flexibility
Training for a marathon isn’t just about putting one foot in front of the other.
It’s also about building core strength and flexibility to stay injury-free.
Incorporate simple core exercises like planks, bridges, and leg raises into your routine two or three times a week.
These will help stabilize your body and improve posture, which is going to reduce the impact on your legs, meaning you can go for longer.
Adding a few minutes of stretching or yoga will also improve flexibility and keep your muscles loose, reducing soreness after your long training runs.
Use Mental Cues to Stay Motivated
The mental game is just as important as the physical one in a longer marathon.
(You’re going to be out there for over 6 hours!)
During training, practice using positive mental cues to keep you motivated, especially during tough runs.
Mantras like “left foot, right foot” or my personal favorite “You don’t know me!” can help push you through moments when you’re feeling fatigued.
Breaking the race into smaller milestones and giving yourself small rewards – whether it’s taking a gel or acknowledging a certain number of miles completed – can keep your spirits up and carry you to the finish line. Boo yah!
Slow and Consistent Progression
You’re going to want to prioritize consistency over speed.
You don’t want to smash out a sprint on Monday, and then be too knackered to run for the rest of the week.
Consistency = Success
Start with short runs and gradually increase your distance week by week.
Focus on getting comfortable with being on your feet for extended periods rather than worrying about pace initially.
Build your endurance by increasing your weekly mileage by no more than 10% to avoid injury.
The goal here is to complete your long runs without feeling too exhausted, which will pay off when it comes to run the marathon.
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.
