Marathon in 3:45: what pace do you need?

To run a marathon in 3:45 you need to average 5:20 per kilometre, which is 8:35 per mile or 11.3 km/h.

Splits at an even pace

Run every kilometre at the same speed and you pass these points at these times.

Point	Time
5 km	26:40
10 km	53:19
15 km	1:19:59
20 km	1:46:39
halfway	1:52:30
25 km	2:13:19
30 km	2:39:58
35 km	3:06:38
40 km	3:33:18
finish	3:45:00

What paces should you train at?

These paces fit a runner who can run a marathon in 3:45 today. If you are not there yet, train at the paces for your current level and move up as you get faster.

Workout	Pace per km
Easy run you can hold a conversation	6:00 – 6:36/km
Tempo run comfortably hard, sustainable for about an hour	5:00/km
Intervals repeats of 3 to 5 minutes	4:35/km

What does that mean for other distances?

The same fitness gives roughly these times at other distances, provided you have trained for that distance.

Distance	Expected time
5K	23:36
10K	48:58
Half marathon	1:48:35

Other marathon goal times

From goal time to training plan

PaceAssist turns your goal into a plan that adapts to how your training goes, and coaches you on pace during the run on your iPhone and Apple Watch.

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