🏃‍♂️ Marathon Calculator

Calculate marathon finish times, pacing strategies, split times, and training zones for optimal race performance.

Calculator
Training Zones
Split Times
Training Plans
Race Nutrition

Marathon Calculator

Calculate marathon times, paces, and strategies for the full 26.2 mile (42.195 km) distance with precision timing.
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Finish Time
Calculate finish time from pace
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Target Pace
Calculate pace from target time
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Time Predictor
Predict from shorter distance
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Split Calculator
Calculate mile/km splits
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Calories Burned
Calculate energy expenditure

Marathon Distance Visualization

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Start 5K 10K Half 30K 35K Finish
26.2 miles (42.195 km) marathon distance with key markers

Training Zones

Heart rate and pace training zones for effective marathon preparation and race strategy.

Heart Rate Zones

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Zone 1: Recovery
50-60% HRmax
Easy recovery runs. Very comfortable effort. Can hold full conversation. Used for base building and recovery between hard sessions.
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Zone 2: Aerobic Base
60-70% HRmax
Comfortable running pace. Can talk in full sentences. Builds aerobic capacity and fat burning. Marathon pace training foundation.
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Zone 3: Tempo
70-80% HRmax
Comfortably hard effort. Can speak in short phrases. Improves lactate threshold. Similar to marathon race pace effort.
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Zone 4: Threshold
80-90% HRmax
Hard effort, controlled. Few words only. Lactate threshold training. Half marathon to 10K race pace intensity.
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Zone 5: VO2 Max
90-95% HRmax
Very hard effort. Cannot speak. Improves maximum oxygen uptake. 5K race pace and speed intervals.
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Zone 6: Neuromuscular
95-100% HRmax
All-out sprint effort. Develops speed and power. Short intervals and strides. Mile pace and faster running.

Marathon Split Times

Detailed split times for marathon distance at different target paces and finish times.

📊 Split Time Calculator

Distance Split Time Cumulative Time Pace

Marathon Training Plans

Training plan guidelines and weekly structures for different experience levels and time goals.
🥇 Beginner Plan (16-20 weeks)
Weekly Mileage: 20-40 miles
Long Runs: 8-20 miles
Goal Time: 4:30-6:00+
Focus on building aerobic base. 80% easy running, 20% moderate effort. One long run per week, gradually increasing distance.
🏃‍♂️ Intermediate Plan (16-18 weeks)
Weekly Mileage: 40-60 miles
Long Runs: 12-22 miles
Goal Time: 3:30-4:30
Includes tempo runs and speed work. 70% easy, 20% moderate, 10% hard. Marathon pace practice and race simulation.
⚡ Advanced Plan (16-20 weeks)
Weekly Mileage: 60-80 miles
Long Runs: 16-22 miles
Goal Time: 2:45-3:30
High volume with quality workouts. Includes track intervals, tempo runs, and marathon pace segments. Double runs optional.
🏆 Elite Plan (20-24 weeks)
Weekly Mileage: 80-120+ miles
Long Runs: 18-26 miles
Goal Time: Sub 2:45
Professional-level training. Multiple daily runs, altitude training, advanced periodization, and comprehensive recovery protocols.

Marathon Nutrition Strategy

Nutritional guidelines for marathon training and race day fueling strategies.

🍌 Race Day Nutrition

🌅 Pre-Race (3-4 hours before)
300-600 calories of easily digestible carbohydrates. Avoid fiber, fat, and new foods. Examples: banana with honey, oatmeal, toast with jam.
⏰ During Race (every 45-60 minutes)
30-60g carbohydrates per hour after first hour. Sports drinks, gels, bananas, or dates. Practice nutrition strategy during long training runs.
💧 Hydration Strategy
Drink to thirst, don't over-hydrate. 16-24 oz per hour depending on weather. Include electrolytes for runs over 90 minutes.
🏁 Post-Race Recovery
Within 30 minutes: 3:1 or 4:1 carb to protein ratio. Chocolate milk, recovery drink, or meal. Continue hydrating and eating regularly.
📅 Training Nutrition
Daily: 6-10g carbs/kg body weight, 1.2-1.7g protein/kg. Focus on whole foods, adequate calories, and consistent meal timing.
⚠️ Common Mistakes
Trying new foods on race day, over-hydrating, under-fueling, ignoring electrolytes, eating too much fiber before running.