Sub-3:45 Marathon Pace
To break 3:45:00 you need 5:20 per kilometer or 8:35 per mile (11.3 km/h, 7.0 mph). Set your own target below, then take the splits and a pace band to the start line.
Roll a digit ↕
- Pace
- 5:20 /km
- Status
- Sub-4:00 · 15:00 to spare
Flick the tape · pull your finger down for fine control
Your pace band
Clock time at every marker. Print it, cut it, tape it to your wrist.
The same pace from start to finish.
- Marathon3:45:00
- 5K26:40
- 10K53:19
- 15K1:19:59
- 20K1:46:39
- Half1:52:30
- 25K2:13:19
- 30K2:39:58
- 35K3:06:38
- 40K3:33:18
- Finish3:45:00
If you can run 3:45:00
Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.
Workout paces
Interval targets based on your equivalent 5K effort.
| Rep | Target |
|---|---|
| Mile | 7:29–7:44 |
| 1000m | 4:27–4:42 |
| 800m | 3:29–3:41 |
| 400m | 1:39–1:45 |
| 200m | 0:43–0:48 |
Sub-3:45 marathon splits
Even-pace clock times for a 3:45:00 marathon. Holding 5:19 per kilometer finishes in 3:44:20; holding 8:34 per mile finishes in 3:44:36.
| 5 km | 26:40 |
|---|---|
| 10 km | 53:19 |
| 15 km | 1:19:59 |
| 20 km | 1:46:39 |
| 25 km | 2:13:19 |
| 30 km | 2:39:58 |
| 35 km | 3:06:38 |
| 40 km | 3:33:18 |
| Finish | 3:45:00 |
| Mile 1 | 8:35 |
|---|---|
| Mile 2 | 17:10 |
| Mile 3 | 25:45 |
| Mile 4 | 34:20 |
| Mile 5 | 42:54 |
| Mile 6 | 51:29 |
| Mile 7 | 1:00:04 |
| Mile 8 | 1:08:39 |
| Mile 9 | 1:17:14 |
| Mile 10 | 1:25:49 |
| Mile 11 | 1:34:24 |
| Mile 12 | 1:42:59 |
| Mile 13 | 1:51:34 |
| Mile 14 | 2:00:09 |
| Mile 15 | 2:08:43 |
| Mile 16 | 2:17:18 |
| Mile 17 | 2:25:53 |
| Mile 18 | 2:34:28 |
| Mile 19 | 2:43:03 |
| Mile 20 | 2:51:38 |
| Mile 21 | 3:00:13 |
| Mile 22 | 3:08:48 |
| Mile 23 | 3:17:23 |
| Mile 24 | 3:25:58 |
| Mile 25 | 3:34:32 |
| Mile 26 | 3:43:07 |
| Finish (26.2 mi) | 3:45:00 |
Race times that go with a sub-3:45 marathon
Riegel-formula equivalents for a 3:45:00 marathon. If your weekly mileage is modest, aim for about 1:46:26 in the half marathon rather than 1:47:55 before committing to this goal.
Frequently asked questions
What pace is a 3:45 marathon?
A 3:45:00 marathon averages 5:20 per kilometer or 8:35 per mile. Holding 5:19 per kilometer finishes in 3:44:20, and 8:34 per mile finishes in 3:44:36.
What half marathon time do I need for a sub-3:45 marathon?
The Riegel formula lines up a 3:45:00 marathon with about 1:47:55 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 1:46:26.
What is the halfway split for a sub-3:45 marathon?
At even pace the halfway split is 1:52:30. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.