Sub-3:45 Marathon pace
To finish a marathon in under 3:45, you need to average 5:20 per kilometre, or 8:35 per mile, for the full 42.195 km.
Required pace
5:20 /km
8:35 per mile · finish 3:45:00
Steady effort
Even-paced splits
Elapsed time you should see at each marker if you run the whole thing at one effort.
| Distance | Elapsed |
|---|---|
| 1 km | 5:20 |
| 2 km | 10:40 |
| 3 km | 16:00 |
| 4 km | 21:20 |
| 5 km | 26:40 |
| 6 km | 32:00 |
| 7 km | 37:20 |
| 8 km | 42:40 |
| 9 km | 47:59 |
| 10 km | 53:19 |
| 11 km | 58:39 |
| 12 km | 1:03:59 |
| 13 km | 1:09:19 |
| 14 km | 1:14:39 |
| 15 km | 1:19:59 |
| 16 km | 1:25:19 |
| 17 km | 1:30:39 |
| 18 km | 1:35:59 |
| 19 km | 1:41:19 |
| 20 km | 1:46:39 |
| 21 km | 1:51:59 |
| 22 km | 1:57:19 |
| 23 km | 2:02:39 |
| 24 km | 2:07:59 |
| 25 km | 2:13:19 |
| 26 km | 2:18:39 |
| 27 km | 2:23:58 |
| 28 km | 2:29:18 |
| 29 km | 2:34:38 |
| 30 km | 2:39:58 |
| 31 km | 2:45:18 |
| 32 km | 2:50:38 |
| 33 km | 2:55:58 |
| 34 km | 3:01:18 |
| 35 km | 3:06:38 |
| 36 km | 3:11:58 |
| 37 km | 3:17:18 |
| 38 km | 3:22:38 |
| 39 km | 3:27:58 |
| 40 km | 3:33:18 |
| 41 km | 3:38:38 |
| 42 km | 3:43:58 |
| 42.2 km | 3:45:00 |
| Distance | Elapsed |
|---|---|
| 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 |
| 26.22 mi | 3:45:00 |
Pacing it in practice
These splits assume even effort on a flat course. Most personal bests are actually run slightly negative. That means a touch slower than target for the first half, then faster once you know the effort is sustainable. Going out fast and hanging on is the most common way to miss a time goal.
Open this target in the calculator to adjust it, switch units, or model a negative split.