Sub-4 marathon: VO2max 38
Running a sub-4 marathon takes a running VO2max (VDOT) of about 37.9 and an even pace of 5:41/km (9:09/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| Half (21.1 km) | 2:00:00 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| Marathon | 4:00:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 6:23–7:01 |
| Marathon | 5:41 |
| Threshold | 5:19 |
| Interval (VO2max) | 4:55 |
| Repetition | 4:37 |
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 (5:41/km).
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 25:14 | 52:22 | 1:56:06 | 4:00:00 |
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 38 means for your age: is a VO2max of 38 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-4 marathon?
About 37.9 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-4 marathon?
5:41 per km or 9:09 per mile, run evenly.
What 5K time matches a sub-4 marathon?
About 25:14 on the same VDOT model.
Is a sub-4 marathon good?
A VO2max of 38 is rated "poor" for men in their 30s and "good" for women in their 30s on Cooper Institute norms.
Other marathon goals: Sub-5 · Sub-4:30 · Sub-3:45 · Sub-3:30 · 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.