To run a marathon in 4:30, hold 10'18" per mile, i.e. 5.83 mph (6'24"/km). At that pace: 5K in 32'00", 10K in 1h03'59", half marathon in 2h15'00", marathon in 4h30'00".
Marathon in 4:30: 10'18"/mile
1 track lap = 2'33"6
1 track lap = 2'33"6
To run a marathon in 4:30, hold 10'18" per mile, i.e. 5.83 mph (6'24"/km). At that pace: 5K in 32'00", 10K in 1h03'59", half marathon in 2h15'00", marathon in 4h30'00".