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Marathon Pace

Sub-2:45 Marathon Pace

To break 2:45:00 you need 3:55 per kilometer or 6:18 per mile (15.3 km/h, 9.5 mph). Set your own target below, then take the splits and a pace band to the start line.

Marathon
24500

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Pace
3:55 /km
Status
Right on 2:45 pace

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Your pace band

Clock time at every marker. Print it, cut it, tape it to your wrist.

The same pace from start to finish.

  1. Marathon2:45:00
  2. 5K19:33
  3. 10K39:06
  4. 15K58:39
  5. 20K1:18:12
  6. Half1:22:30
  7. 25K1:37:46
  8. 30K1:57:19
  9. 35K2:16:52
  10. 40K2:36:25
  11. Finish2:45:00

If you can run 2:45:00

Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.

5K17:12
10K35:52
Half marathon1:19:08
Marathon2:45:00

Workout paces

Interval targets based on your equivalent 5K effort.

RepTarget
Mile5:29–5:41
1000m3:16–3:26
800m2:34–2:42
400m1:13–1:17
200m0:31–0:35

Sub-2:45 marathon splits

Even-pace clock times for a 2:45:00 marathon. Holding 3:54 per kilometer finishes in 2:44:34; holding 6:17 per mile finishes in 2:44:44.

Kilometer splits at 3:55/km
5 km19:33
10 km39:06
15 km58:39
20 km1:18:12
25 km1:37:46
30 km1:57:19
35 km2:16:52
40 km2:36:25
Finish2:45:00
Mile splits at 6:18/mi
Mile 16:18
Mile 212:35
Mile 318:53
Mile 425:10
Mile 531:28
Mile 637:46
Mile 744:03
Mile 850:21
Mile 956:38
Mile 101:02:56
Mile 111:09:14
Mile 121:15:31
Mile 131:21:49
Mile 141:28:06
Mile 151:34:24
Mile 161:40:41
Mile 171:46:59
Mile 181:53:17
Mile 191:59:34
Mile 202:05:52
Mile 212:12:09
Mile 222:18:27
Mile 232:24:45
Mile 242:31:02
Mile 252:37:20
Mile 262:43:37
Finish (26.2 mi)2:45:00

Race times that go with a sub-2:45 marathon

Riegel-formula equivalents for a 2:45:00 marathon. If your weekly mileage is modest, aim for about 1:18:03 in the half marathon rather than 1:19:08 before committing to this goal.

5K17:12
10K35:52
half marathon1:19:08

Frequently asked questions

What pace is a 2:45 marathon?

A 2:45:00 marathon averages 3:55 per kilometer or 6:18 per mile. Holding 3:54 per kilometer finishes in 2:44:34, and 6:17 per mile finishes in 2:44:44.

What half marathon time do I need for a sub-2:45 marathon?

The Riegel formula lines up a 2:45:00 marathon with about 1:19:08 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 1:18:03.

What is the halfway split for a sub-2:45 marathon?

At even pace the halfway split is 1:22:30. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.