Enter your goal time. Get hill-adjusted, mile-by-mile splits built from the actual race GPX — including the 74-ft Summit Avenue climb, the Minnehaha descent, and the dramatic Capitol finish drop.
The Medtronic Twin Cities Marathon takes you from downtown Minneapolis through four scenic lakes, across the Mississippi River, and up the legendary Summit Avenue climb into St. Paul — finishing at the Minnesota State Capitol steps. The first 18 miles are deceptively gentle: lakeside paths, creek-side running, and flat river stretches that invite you to push. Then mile 19 arrives — 74 feet of climbing on Summit Avenue, the defining moment of the race — and every second you banked in the first half gets collected with interest.
This calculator helps you solve that problem by giving you an exact, step-by-step plan built on the actual race GPX. Enter your goal time, set how aggressively you want to handle uphills, and you'll get a target pace for every mile that closes exactly to your goal — accounting for every foot of climb and drop from the Minneapolis start to the State Capitol finish.
Enter your goal time and effort level. Your personalized mile-by-mile splits appear instantly.
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| Mile | Elev | Effort | vs Goal Pace | Target Pace (min/mi) |
Pace Bank | Elapsed |
|---|
Elevation derived from the actual Medtronic Twin Cities Marathon GPX (490 GPS trackpoints). Per-mile values are net elevation change — the cumulative raw trace includes sub-mile undulations totaling approximately 984 ft of climb and descent. Uphill penalty applied above +0.4% grade; downhill benefit applied below −0.75% grade. Math closes exactly to goal time.
Where the lakes lull you into false confidence, where the Mississippi gives you a bridge to cross, and why the 74-foot climb at mile 19 has ended more PR bids than any weather forecast in Twin Cities history.
The race starts near US Bank Stadium in downtown Minneapolis at roughly 850 feet of elevation. The first two miles are flat and fast — heading west along the Hennepin Avenue corridor toward the lakes. The crowd energy through downtown is enormous, and the terrain does nothing to slow you down. That's the first test of discipline: these miles are not free.
Mile 3 delivers the first real effort — a 45-foot climb as the course approaches the Chain of Lakes through the Uptown neighborhood. It's short enough that aggressive runners will barely register it, but it's a preview of what Summit Avenue will feel like at mile 19, except with 16 more miles of fatigue in your legs. Respect it, hold your target, and let the effort stay easy.
Mile 4 drops 30 feet around Lake of the Isles — a scenic descent that feels like a reward. Miles 5 and 6 are essentially flat along Bde Maka Ska and Lake Harriet, and mile 7 begins the transition away from the Chain of Lakes. By the end of this section you've been running for 7 miles on mostly flat terrain with beautiful scenery. The real course hasn't started yet.
Mile 8 follows Minnehaha Parkway along the creek — a gentle 9-foot rise that barely registers. Then mile 9 delivers the biggest early descent on the course: a 42-foot drop as the route descends through the Minnehaha Falls area. This is the kind of descent that feels like free speed, and in the first half of a marathon, it basically is — but keep your cadence high and your stride controlled. Quads you trash at mile 9 are quads you'll need at mile 19.
Miles 10 and 11 flatten out as the course runs through Minnehaha Park and approaches the Mississippi River. The terrain is gentle and the setting is gorgeous — creek-side paths giving way to river views. Mile 12 climbs 24 feet over the Ford Bridge to cross the Mississippi, which provides the race's most dramatic geographic transition: you leave Minneapolis behind and enter St. Paul.
Mile 13 drops 22 feet as the route descends from the bridge into West St. Paul. Mile 14 continues the gentle descent with another 9 feet of drop as you settle into Mississippi River Boulevard — one of St. Paul's most scenic residential corridors. By the end of this section you're nearly halfway through the race, running along the river at a comfortable altitude, with the hardest miles still ahead.
This is the section that defines the Twin Cities Marathon. The first two miles lull you further — mile 15 drops 12 feet along River Boulevard, and mile 16 rises a modest 19 feet as you begin the approach to Summit Avenue. Then mile 17 drops 28 feet into the low point before the big climb — the course's geographic dip, sitting near 793 feet, the lowest point on the entire route. From here, there's only one direction: up.
Mile 18 rises 8 feet as you reach the base of Summit Avenue. The climb begins gently, which is part of what makes it so dangerous — you don't feel it starting, and by the time you do, you're committed. Mile 19 is the hardest single mile on the course: 74 feet of sustained climbing on Summit Avenue, the longest, grandest residential boulevard in America. The grade is roughly 1.4%, which doesn't sound severe until you remember you've been running for 18 miles and your glycogen stores are depleting.
Mile 20 adds another 34 feet as Summit Avenue continues its relentless climb toward the Cathedral of St. Paul. The Cathedral dome becomes visible somewhere in this mile — a psychological landmark that both inspires and taunts, because it always looks closer than it is. By the top of mile 20, you've reached the course summit near 925 feet. The hardest climbing of the day is done. You've gained 108 feet in two miles, and the course is about to give most of it back.
The final section of the Twin Cities Marathon is the course's reward for surviving Summit Avenue. Mile 21 adds a final 16 feet as you pass the Cathedral of St. Paul — the course summit and one of the most iconic landmarks on any marathon course in America. From here, the course transitions from climbing to a gradual roll through St. Paul's historic neighborhoods.
Miles 22 and 23 are essentially flat with tiny drops — 5 feet and 3 feet respectively — as the route rolls along the Summit plateau and down through the Grand Avenue corridor. Mile 24 is virtually flat at +2 feet, giving your legs a chance to recover from the climb. Mile 25 begins the approach to the Capitol with a gentle 4-foot descent.
The final 0.2 miles climb 15 feet as the route approaches the Capitol steps — a short, sharp rise that can feel much harder than it is at this stage of the race. The finish at the Minnesota State Capitol is one of the most distinctive in American marathoning. If you executed your calculator splits — including the discipline to slow down for mile 19 and the discipline not to free-fall down mile 26 — you'll arrive at the Capitol steps exactly when you planned.
The first Sunday of October in Minnesota can deliver anything from frost warnings to unseasonable heat — as the 2023 cancellation proved in the most dramatic fashion possible.
The Medtronic Twin Cities Marathon runs on the first Sunday of October, when Twin Cities weather is transitioning from fall to early winter. Morning temperatures at the Minneapolis start typically range from the mid-40s°F to the low 50s°F — near-ideal marathon conditions in most years. But the October weather window is volatile. In 2023, temperatures spiked to 92°F and the race was cancelled on the morning of the event — the first cancellation in the marathon's history. That kind of extreme is rare, but it underscores the importance of monitoring forecasts in the final week before the race. In cool years, Summit Avenue is manageable and goal times are very achievable. In warm years, the climb amplifies heat stress at exactly the wrong moment.
| Year | Start Temp | Finish Temp | Humidity | Wind | Conditions | Notable |
|---|---|---|---|---|---|---|
| 2025 | 71°F | 78°F | High | Light S | Warm | Warm start, dew point 60°F — challenged late-race runners. Summit Avenue climb hit harder in the heat. |
| 2024 | 53°F | 65°F | 68% | 12 mph NW | Ideal | Cool and gusty — excellent racing conditions after 2023 cancellation. Strong BQ performances across age groups. |
| 2023 | — | — | — | — | Cancelled | Black flag — temps hit 92°F. Race cancelled the morning of the event for runner safety. First cancellation in race history. |
| 2022 | 45°F | 58°F | 75% | 8 mph W | Ideal | Cool fall morning — near-ideal conditions. 6,501 marathon finishers. One of the best recent weather years. |
| 2021 | 50°F | 62°F | 70% | 6 mph S | Good | Smaller post-COVID field (3,203 finishers), comfortable temps. Good conditions for returning runners. |
The practical rule for the Twin Cities Marathon: in cool years (start below 55°F, humidity below 70%), the Summit Avenue climb is manageable and goal times are very achievable. In warm or humid years, add conservative buffer to your goal — the climb amplifies heat stress significantly more than flat-course exertion does. The 2023 cancellation was an extreme outlier, but it's a reminder that early October in Minnesota is not a guaranteed cool-weather window. Whatever the forecast, the hill adjustments in this calculator remain accurate.
With a net-zero elevation profile, a 6.6% BQ rate, and a fast first 18 miles, Twin Cities is one of America's best BQ courses — if you pace the Summit Avenue climb correctly.
The Twin Cities Marathon's net elevation is essentially zero (start and finish both around 850 ft), which makes it comparable to flat courses on paper. But the approximately 984 feet of cumulative climbing — concentrated around the 74-foot Summit Avenue climb at mile 19 and the additional 34 feet at mile 20 — means the race isn't truly flat. It's a fast course with one significant challenge that arrives at exactly the wrong time: miles 19-20, when glycogen depletion and fatigue are peaking.
The good news is that Twin Cities has a PR Score of 98.85 and a 6.6% BQ rate in 2024 — one of the higher BQ rates among major U.S. marathons. The first 18 miles of gentle rolling through Minneapolis's lakes and along the Mississippi River allow runners to establish rhythm, and the dramatic 80-foot descent at mile 26 provides a genuine closing boost. Runners who reach Summit Avenue in control — not ahead of schedule and not behind — often find they can manage the climb, recover on the plateau, and close strong down the Capitol descent.
These are the BAA's official qualifying times. Meeting the standard gets you into the registration window; actually getting in typically requires running 5–6 minutes faster than the standard based on recent cutoff history. Check baa.org for the current cycle's cutoff data.
| Age Group | Men | Women | Non-Binary |
|---|---|---|---|
| 18–34 | 3:00:00 | 3:30:00 | 3:30:00 |
| 35–39 | 3:05:00 | 3:35:00 | 3:35:00 |
| 40–44 | 3:10:00 | 3:40:00 | 3:40:00 |
| 45–49 | 3:20:00 | 3:50:00 | 3:50:00 |
| 50–54 | 3:25:00 | 3:55:00 | 3:55:00 |
| 55–59 | 3:35:00 | 4:05:00 | 4:05:00 |
| 60–64 | 3:50:00 | 4:20:00 | 4:20:00 |
| 65–69 | 4:05:00 | 4:35:00 | 4:35:00 |
| 70–74 | 4:20:00 | 4:50:00 | 4:50:00 |
| 75–79 | 4:35:00 | 5:05:00 | 5:05:00 |
| 80+ | 4:50:00 | 5:20:00 | 5:20:00 |
Enter your BQ target — not your qualifying standard, but the time you actually need to get in, which is typically 5–6 minutes faster. Your calculator splits will show a significantly slower pace at miles 19 and 20 (the Summit Avenue climb) and a faster pace at mile 26 (the Capitol descent).
The most common Twin Cities BQ mistake is running the lakeside miles 1–7 too fast. The Chain of Lakes loop is flat, beautiful, and packed with spectators. It's the easiest place in the race to bank 30 seconds, and it's the most expensive place to borrow from. Every extra second you push through the lakes is a second Summit Avenue will take back with compound interest at mile 19. Arrive at the base of Summit Avenue within 10 seconds of your projected elapsed time and you're on track.
One timing note: Twin Cities runs in October, which means your qualifier is valid for the following April's Boston registration window — roughly a 6-month gap. That timeline is tight enough that you should register as soon as the window opens in September. Check BAA.org for registration dates specific to your qualifying time.
A point-to-point course from Minneapolis to St. Paul — "The Most Beautiful Urban Marathon in America" — finishing at the Minnesota State Capitol steps.
The Health & Fitness Expo runs Friday and Saturday at the Minneapolis Convention Center. Packet pickup is available both days — Friday afternoon is less crowded. Saturday events include the TC 10 Mile, which shares some of the marathon course and gives you a preview of what race-morning energy will feel like.
Most runners pick up packets Friday. Saturday is spent off feet, finalizing logistics, and confirming your shuttle plan (see below). The marathon starts Sunday at 8:00 AM from near US Bank Stadium — plan to be at the shuttle pickup by 6:00 AM at the latest.
This is a point-to-point course, which means the start and finish are 10 miles apart. The race provides shuttle buses from the finish area near the Minnesota State Capitol in St. Paul to the start in downtown Minneapolis. The shuttles are the primary transport method for most runners and are included in your registration.
Shuttle buses depart from near the Capitol starting around 5:30 AM. Plan to arrive at the pickup point by 6:00 AM — buses run continuously, but lines grow as the start approaches. If you're staying in downtown Minneapolis, you can walk or take a rideshare to the start area, but you'll need to arrange your own transport back from St. Paul after the race.
The start corrals are near US Bank Stadium in downtown Minneapolis. Corrals are assigned by projected finish time and are enforced — you'll need your bib for corral access. Gear check is available at the start, and bags are transported to the finish area at the State Capitol.
Morning temperatures in early October can range from the mid-30s to the low 60s°F. Bring a throwaway layer — even in average years, the wait before the 8:00 AM start can feel cold. Porta-potty lines at the start are busy, so use hotel or convention center facilities before heading to the corrals.
Aid stations are spaced approximately every 2 miles throughout the course. Water and sports drink are available at every station. The course runs through residential neighborhoods in both Minneapolis and St. Paul, many of which organize their own neighborhood cheering sections, music stages, and food handoffs.
Crowd support is particularly strong around the Chain of Lakes (miles 4–7), along Minnehaha Parkway (mile 8–9), at the Ford Bridge Mississippi crossing (mile 12), and on Summit Avenue (miles 19–20) where the Cathedral becomes visible. The time limit is 6.5 hours, with course support available throughout.
The finish is at the Minnesota State Capitol in St. Paul — one of the most distinctive finish lines in American marathoning. The final straightaway runs along the Capitol Mall with the white marble dome growing larger with every stride. Post-race food, medals, and gear check retrieval are all within the Capitol grounds.
Family meetup works best near the designated spectator areas along the Capitol Mall. Designate a specific meeting point before the race — the post-race crowd is large, and cell service can be overwhelmed. Metro Transit light rail and bus service from the Capitol area provides easy transport back to downtown Minneapolis or to your hotel.
Hotels in both Minneapolis and St. Paul book up for marathon weekend — reserve 3–4 months out. For shuttle convenience, stay near the State Capitol in St. Paul (you'll be close to both the shuttle pickup and the finish). Downtown Minneapolis hotels work if you prefer to walk to the start, but you'll need transport back from St. Paul after the race.
Metro Transit's Green Line light rail connects downtown Minneapolis and downtown St. Paul in about 45 minutes, with stops near both the start and finish areas. It runs extended hours on race day and is the easiest post-race transport option. Rideshare (Uber/Lyft) availability is high in both cities but expect surge pricing near the finish immediately after the race.
The Twin Cities Marathon's cumulative climb is approximately 984 feet over 26.2 miles, with a net elevation of essentially zero. That puts it in the moderate category — more climbing than truly flat courses like Chicago or Berlin, but significantly less than Boston (481 ft of gain) or Pittsburgh (~1,100 ft). The key difference is concentration: while Boston spreads its Newton Hills across four miles, Twin Cities concentrates its signature challenge into two miles — the 74-foot climb at mile 19 and the 34-foot continuation at mile 20 on Summit Avenue.
The rolling first 18 miles through Minneapolis's lakes and along the Mississippi River are genuinely easy, which makes the Summit Avenue climb feel harder than its numbers suggest. Runners who pace it like a flat race get punished at mile 19. Runners who pace the climb precisely — and take advantage of the 80-foot Capitol descent at mile 26 — regularly run their best times here.
Mile 19 — the Summit Avenue climb — is the hardest single mile on the course, gaining approximately 74 feet. What makes it particularly difficult isn't just the elevation: it arrives at mile 19, when glycogen depletion is peaking and mental fatigue is setting in. The course dips to its lowest point near mile 17 (around 793 ft), then begins a gradual build through mile 18 before the main climb hits. By the time you feel it starting, you're committed.
Mile 20 adds another 34 feet as Summit Avenue continues toward the Cathedral of St. Paul. Together, these two miles gain 108 feet — the only sustained climbing section in the second half of the race. Your calculator target paces are calibrated for both of these miles, and the math gives the time back on the mile 26 descent. Running those numbers is your protection.
No. Miles 1–7 loop through the Chain of Lakes — Lake of the Isles, Bde Maka Ska, and Lake Harriet — on mostly flat lakeside paths with beautiful scenery and strong crowd support. The terrain is gentle (net +6 feet over 7 miles) and every runner's instinct is to push. This is a trap.
Summit Avenue at mile 19 is 74 feet of climbing that arrives exactly when your body is most vulnerable. Every extra 10 seconds you push through the lakes is a debt that mile 19 collects with compound interest. Your calculator splits already give you credit for the gentle terrain in the early miles. Running those numbers means you arrive at the base of Summit Avenue ready to execute, not surviving.
The calculator uses elevation data parsed directly from the official Twin Cities Marathon GPX course file (490 GPS trackpoints across the full 26.2-mile route), converted into mile-by-mile net elevation deltas. The uphill penalty (12–15 seconds per mile per 1% grade, user-adjustable) and downhill benefit (8 seconds per mile per 1% grade, applied below a -0.75% threshold) are based on published research on grade-adjusted pace.
The math is algebraically closed: the sum of target pace times distance for every segment equals your goal time to the second. Real performance varies with fitness, temperature, and fueling, but this is the most accurate free pacing framework available for this course.
