Run Pace 3:45 Marathon Pace
Required pace: 5:20 /km · 8:35 /mileFinish time 3:45:00
A 3:45 marathon sits between the big round-number goals, which makes it a sensible target for runners who have finished around four hours and want a clear step forward. The required pace is 5:20 per kilometre.
Halfway comes at 1:52:30, and 30K at 2:39:58. If you reach 30K on schedule and still feel in control, you are on course.
| Checkpoint | Distance | Elapsed time |
|---|---|---|
| 5K | 5 km | 26:40 |
| 10K | 10 km | 53:19 |
| Half | 21.1 km | 1:52:30 |
| 30K | 30 km | 2:39:58 |
| Finish | 42.2 km | 3:45:00 |
| Mile | Elapsed time |
|---|---|
| 1 mi | 8:35 |
| 2 mi | 17:10 |
| 3 mi | 25:45 |
| 4 mi | 34:20 |
| 5 mi | 42:54 |
| 6 mi | 51:29 |
| 7 mi | 1:00:04 |
| 8 mi | 1:08:39 |
| 9 mi | 1:17:14 |
| 10 mi | 1:25:49 |
| 11 mi | 1:34:24 |
| 12 mi | 1:42:59 |
| 13 mi | 1:51:34 |
| 14 mi | 2:00:09 |
| 15 mi | 2:08:43 |
| 16 mi | 2:17:18 |
| 17 mi | 2:25:53 |
| 18 mi | 2:34:28 |
| 19 mi | 2:43:03 |
| 20 mi | 2:51:38 |
| 21 mi | 3:00:13 |
| 22 mi | 3:08:48 |
| 23 mi | 3:17:23 |
| 24 mi | 3:25:58 |
| 25 mi | 3:34:32 |
| 26 mi | 3:43:07 |
| 26.2 mi | 3:45:00 |
| Race | Time | Pace (min/km) | Pace (min/mile) |
|---|---|---|---|
| 5K | 23:28 | 4:42 | 7:33 |
| 10K | 48:55 | 4:53 | 7:52 |
| 10 Miles | 1:21:00 | 5:02 | 8:06 |
| Half Marathon | 1:47:55 | 5:07 | 8:14 |
Predicted with the Riegel formula (t2 = t1 × (d2/d1)^1.06). It is most reliable between similar distances.
Frequently asked questions
What pace is a 3:45 marathon per km?
A 3:45:00 marathon is 5:20 per kilometre, which is about 8:35 per mile.
How do I go from a 4-hour to a 3:45 marathon?
Fifteen minutes is about 21 seconds per kilometre. Most runners find it by adding a weekly tempo or marathon-pace session, increasing long-run volume gradually and pacing the first half more evenly.