# 3:05:00 Marathon: pace, race predictions & training paces

- **Pace**: 4:23/km · 7:03/mi
- **Speed**: 13.7 km/h · 8.5 mi/h

## Race predictions (Riegel)
- **5K**: 19:17 (3:51/km)
- **10K**: 40:12 (4:01/km)
- **Half Marathon**: 1:28:43 (4:12/km)

## Fitness
- **Estimated VO2max**: 51.8 ml/kg/min (Advanced)

## Training paces
- **Easy**: 4:45–5:42/km
- **Marathon**: 4:18–4:42/km
- **Threshold**: 4:08–4:20/km
- **Interval**: 3:44–3:53/km
- **Repetition**: 3:27–3:35/km

## Splits to run this time
| km | Even | Negative split |
|---|---|---|
| 5 | 21:55 | 22:48 |
| 10 | 43:51 | 45:36 |
| 15 | 1:05:46 | 1:08:24 |
| 20 | 1:27:41 | 1:31:12 |
| 25 | 1:49:37 | 1:52:38 |
| 30 | 2:11:32 | 2:13:40 |
| 35 | 2:33:27 | 2:34:43 |
| 40 | 2:55:23 | 2:55:46 |
| 42.2 | 3:05:00 | 3:05:00 |

## In the heat
- **25 °C**: 3:29:52
- **30 °C**: 3:42:34

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[Result Breakdown](https://calcpace.app/result) | [Calculators](https://calcpace.app/calculator.md)