Breaking 4:30 at the Cape Town Marathon
Even splits would be 6:24/km (10:18/mi). But Cape Town Marathon isn't flat-even — the plan below redistributes the same finish time across the course the way experienced runners actually race it.
How to pace this course
0–20 km
Rolling city-bowl kilometres
6:25/km (10:19/mi)
20–35 km
More rollers along the seaboard
6:26/km (10:21/mi)
35–42.2 km
Gentle descent to the finish
6:19/km (10:10/mi)
Split table
| Checkpoint | Split | Elapsed | Pace at this point |
|---|---|---|---|
| 5 km | 32:03 | 32:03 | 6:25/km |
| 10 km | 32:03 | 1:04:05 | 6:25/km |
| 15 km | 32:03 | 1:36:08 | 6:25/km |
| 20 km | 32:03 | 2:08:10 | 6:25/km |
| Half | 7:03 | 2:15:13 | 6:26/km |
| 25 km | 25:05 | 2:40:18 | 6:26/km |
| 30 km | 32:08 | 3:12:27 | 6:26/km |
| 35 km | 32:08 | 3:44:35 | 6:26/km |
| 40 km | 31:34 | 4:16:09 | 6:19/km |
| Finish | 13:51 | 4:30:00 | 6:19/km |
Print this table or write the elapsed times on your arm — GPS pace is least reliable exactly when you need it most.