Sub-3:30 marathon: VO2max 45
Running a sub-3:30 marathon takes a running VO2max (VDOT) of about 44.6 and an even pace of 4:59/km (8:01/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 24:53 |
| 10 km | 49:46 |
| 15 km | 1:14:39 |
| 20 km | 1:39:32 |
| Half (21.1 km) | 1:45:00 |
| 25 km | 2:04:25 |
| 30 km | 2:29:18 |
| 35 km | 2:54:11 |
| 40 km | 3:19:05 |
| Marathon | 3:30:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 5:37–6:11 |
| Marathon | 4:59 |
| Threshold | 4:40 |
| Interval (VO2max) | 4:19 |
| Repetition | 4:03 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: Long runs of 28–32 km with 2–3 × 5 km at goal pace (4:59/km).
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 22:00 | 45:37 | 1:41:06 | 3:30:00 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
What a VO2max of 45 means for your age: is a VO2max of 45 good?
Training plan
Follow a structured plan: Marathon training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-3:30 marathon?
About 44.6 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-3:30 marathon?
4:59 per km or 8:01 per mile, run evenly.
What 5K time matches a sub-3:30 marathon?
About 22:00 on the same VDOT model.
Is a sub-3:30 marathon good?
A VO2max of 45 is rated "good" for men in their 30s and "excellent" for women in their 30s on Cooper Institute norms.
Other marathon goals: Sub-5 · Sub-4:30 · Sub-4 · Sub-3:45 · Sub-3:15 · Sub-3 · Sub-2:45 · Sub-2:30 · Marathon pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.