The TCS New York City Marathon is the biggest marathon in the world, and it is also one of the most honest. The five-borough course is a net downhill on paper, but the bridges and the long climb up First Avenue make it a rhythm race, not a personal-best autobahn. The surest way to a strong finish is an even effort. This free pace chart gives you the per-mile and per-kilometer splits for goal times from 3:00 to 6:00, plus the checkpoints to glance at on the clock, and a printable you can pin to your corral bag.
Quick facts
- Race day: Sunday, November 1, 2026
- Start times (ET): pro wheelchair 8:00 am, pro women 8:35 am, pro men 9:05 am, citizen waves 9:10, 9:45, 10:20, 10:55 and 11:30 am
- Course: point to point from Staten Island to Central Park through all five boroughs
- Watch: ESPN2 from 8:00 to 11:30 am ET nationally, WABC (Channel 7) locally in New York, and a finish-line show on ABC from 3:00 to 5:00 pm ET
Download the free printable NYC Marathon pace chart
Download the printable 2026 NYC Marathon pace chart (PDF)
The printable has your even-pace splits, the race-day start times and the TV details on one page.
How to use an even-pace strategy at New York
Pick your realistic goal time, then run the matching per-mile or per-km pace from the table below. On a course like New York, even effort beats even pace in the literal sense: ease off a few seconds climbing the Verrazzano-Narrows and the Queensboro Bridge, then let it come back on the downslopes rather than forcing it. Do not bank time early. The hardest stretch is miles 16 through 20 up First Avenue and into the Bronx, so the runners who negative-split their effort are the ones passing people in Central Park.
Even-pace split reference
All paces are for an even effort across the full 26.2 miles. Checkpoints show the cumulative clock time you should see at 10K, the halfway mat and 30K.
| Goal | Per mile | Per km | At 10K | At Half | At 30K |
|---|---|---|---|---|---|
| 3:00:00 | 6:52 | 4:16 | 0:42:40 | 1:30:00 | 2:07:59 |
| 3:30:00 | 8:01 | 4:59 | 0:49:46 | 1:45:00 | 2:29:18 |
| 4:00:00 | 9:09 | 5:41 | 0:56:53 | 2:00:00 | 2:50:38 |
| 4:30:00 | 10:18 | 6:24 | 1:03:59 | 2:15:00 | 3:11:58 |
| 5:00:00 | 11:27 | 7:07 | 1:11:06 | 2:30:00 | 3:33:18 |
| 5:30:00 | 12:35 | 7:49 | 1:18:12 | 2:45:00 | 3:54:37 |
| 6:00:00 | 13:44 | 8:32 | 1:25:19 | 3:00:00 | 4:15:57 |
What makes New York tough
New York is not a flat, fast course like Berlin or Chicago. It starts with an immediate climb over the Verrazzano-Narrows Bridge, throws in four more bridges, and saves two of its biggest tests for late: the Queensboro Bridge at mile 15 and the long drag up Fifth Avenue toward Central Park. Add in the roar of the crowds, which tempt you to go out too hard, and you have a course that rewards patience. A steady pace chart is your best defense against a fast first 10 miles you will pay for in the Bronx.
More from Sports Brackets
- Running pace calculator: find the pace for any goal time
- How to calculate running pace (free calculator and chart)
- 2026 Chicago Marathon pace chart (printable)
- 2026 Berlin Marathon pace chart (printable)
Frequently asked questions
When is the 2026 New York City Marathon?
The 2026 TCS New York City Marathon is Sunday, November 1, 2026. The professional races begin at 8:00 am ET and citizen waves roll off through 11:30 am.
What pace do I need to run for my goal time?
Use the table above. For example, a 4:00:00 finish is about a 9:09 per-mile or 5:41 per-km even pace, and you should be through halfway in 2:00:00.
Is the New York City Marathon course hard?
It is one of the tougher majors. The course is a net downhill but rolls over five bridges, with the Queensboro at mile 15 and the climb up Fifth Avenue late in the race making even pacing essential.
Is there a time limit for the NYC Marathon?
There is no hard cutoff, but course support and road closures wind down through the afternoon, so plan around finishing within roughly eight and a half hours of your wave start.
