To run a marathon in 4:00, hold 9'09" per mile, i.e. 6.55 mph (5'41"/km). At that pace: 5K in 28'26", 10K in 56'53", half marathon in 2h00'00", marathon in 4h00'00".
Marathon in 4:00: 9'09"/mile
1 track lap = 2'16"5
1 track lap = 2'16"5
To run a marathon in 4:00, hold 9'09" per mile, i.e. 6.55 mph (5'41"/km). At that pace: 5K in 28'26", 10K in 56'53", half marathon in 2h00'00", marathon in 4h00'00".