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Marathon Pace

Sub-4:45 Marathon Pace

To break 4:45:00 you need 6:45 per kilometer or 10:52 per mile (8.9 km/h, 5.5 mph). Set your own target below, then take the splits and a pace band to the start line.

Marathon
44500

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Pace
6:45 /km
Status
Sub-5:00 · 15:00 to spare

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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. Marathon4:45:00
  2. 5K33:46
  3. 10K1:07:33
  4. 15K1:41:19
  5. 20K2:15:05
  6. Half2:22:30
  7. 25K2:48:52
  8. 30K3:22:38
  9. 35K3:56:24
  10. 40K4:30:10
  11. Finish4:45:00

If you can run 4:45:00

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

5K29:43
10K1:01:57
Half marathon2:16:42
Marathon4:45:00

Workout paces

Interval targets based on your equivalent 5K effort.

RepTarget
Mile9:28–9:48
1000m5:39–5:57
800m4:25–4:40
400m2:06–2:13
200m0:54–1:01

Sub-4:45 marathon splits

Even-pace clock times for a 4:45:00 marathon. Holding 6:45 per kilometer finishes in 4:44:49; holding 10:52 per mile finishes in 4:44:55.

Kilometer splits at 6:45/km
5 km33:46
10 km1:07:33
15 km1:41:19
20 km2:15:05
25 km2:48:52
30 km3:22:38
35 km3:56:24
40 km4:30:10
Finish4:45:00
Mile splits at 10:52/mi
Mile 110:52
Mile 221:44
Mile 332:37
Mile 443:29
Mile 554:21
Mile 61:05:13
Mile 71:16:05
Mile 81:26:58
Mile 91:37:50
Mile 101:48:42
Mile 111:59:34
Mile 122:10:26
Mile 132:21:19
Mile 142:32:11
Mile 152:43:03
Mile 162:53:55
Mile 173:04:47
Mile 183:15:40
Mile 193:26:32
Mile 203:37:24
Mile 213:48:16
Mile 223:59:09
Mile 234:10:01
Mile 244:20:53
Mile 254:31:45
Mile 264:42:37
Finish (26.2 mi)4:45:00

Race times that go with a sub-4:45 marathon

Riegel-formula equivalents for a 4:45:00 marathon. If your weekly mileage is modest, aim for about 2:14:49 in the half marathon rather than 2:16:42 before committing to this goal.

5K29:43
10K1:01:57
half marathon2:16:42

Frequently asked questions

What pace is a 4:45 marathon?

A 4:45:00 marathon averages 6:45 per kilometer or 10:52 per mile. Holding 6:45 per kilometer finishes in 4:44:49, and 10:52 per mile finishes in 4:44:55.

What half marathon time do I need for a sub-4:45 marathon?

The Riegel formula lines up a 4:45:00 marathon with about 2:16:42 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 2:14:49.

What is the halfway split for a sub-4:45 marathon?

At even pace the halfway split is 2:22:30. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.