The most popular amateur goal. Hit it right.
Plan your sub-4 marathon (or sub-3:59) with first/second-half splits across 4 strategies. The classic amateur breakthrough.
For a 4:00:00 marathon with a -2% negative, run the first half in 2:01:13 and the second in 1:58:47.
Cumulative time at each 5K mark. Print this and stick it on your wrist on race day.
| Distance | Target pace | Cumulative |
|---|---|---|
| 5K | 5:45/km | 28:44 |
| 10K | 5:45/km | 57:27 |
| 15K | 5:45/km | 1:26:11 |
| 20K | 5:45/km | 1:54:54 |
| 25K | 5:38/km | 2:23:11 |
| 30K | 5:38/km | 2:51:20 |
| 35K | 5:38/km | 3:19:29 |
| 40K | 5:38/km | 3:47:38 |
| Marathon | 5:38/km | 4:00:00 |
A 4:00 marathon is 5:41/km. Reference splits — most first-time sub-4 finishers go conservative -1% or -2%.
| Strategi | Första halvan | Andra halvan | Tempo 1:a | Tempo 2:a | Anteckningar |
|---|---|---|---|---|---|
| Even split | 2:00:00 | 2:00:00 | 5:41/km | 5:41/km | Predictable. Discipline-test in the second half. |
| -1% negative | 2:01:00 | 1:59:00 | 5:44/km | 5:38/km | Conservative. Best bet for first sub-4 attempt. |
| -2% negative | 2:02:01 | 1:57:59 | 5:47/km | 5:35/km | Classic well-paced sub-4. |
| -3% negative | 2:03:01 | 1:56:59 | 5:50/km | 5:32/km | Aggressive. Strong fitness required. |