Sub 2:45 marathon pace

To run a marathon in 2:45:00 you need to be running 6:18 per mile, or 3:55 per kilometre. That is 9.53 mph, or 15.34 km/h.

Split breakdown - 6:18/mile (3:55/km)

Mile	Split	Clock
1	6:18	6:18
2	6:18	12:35
3	6:18	18:53
4	6:18	25:10
5	6:18	31:28
6	6:18	37:46
7	6:18	44:03
8	6:18	50:21
9	6:18	56:38
10	6:18	1:02:56
11	6:18	1:09:14
12	6:18	1:15:31
13	6:18	1:21:49
14	6:18	1:28:06
15	6:18	1:34:24
16	6:18	1:40:41
17	6:18	1:46:59
18	6:18	1:53:17
19	6:18	1:59:34
20	6:18	2:05:52
21	6:18	2:12:09
22	6:18	2:18:27
23	6:18	2:24:45
24	6:18	2:31:02
25	6:18	2:37:20
26	6:18	2:43:37
26.22	1:23	2:45:00

Km	Split	Clock
1	3:55	3:55
2	3:55	7:49
3	3:55	11:44
4	3:55	15:38
5	3:55	19:33
6	3:55	23:28
7	3:55	27:22
8	3:55	31:17
9	3:55	35:12
10	3:55	39:06
11	3:55	43:01
12	3:55	46:55
13	3:55	50:50
14	3:55	54:45
15	3:55	58:39
16	3:55	1:02:34
17	3:55	1:06:29
18	3:55	1:10:23
19	3:55	1:14:18
20	3:55	1:18:12
21	3:55	1:22:07
22	3:55	1:26:02
23	3:55	1:29:56
24	3:55	1:33:51
25	3:55	1:37:46
26	3:55	1:41:40
27	3:55	1:45:35
28	3:55	1:49:29
29	3:55	1:53:24
30	3:55	1:57:19
31	3:55	2:01:13
32	3:55	2:05:08
33	3:55	2:09:03
34	3:55	2:12:57
35	3:55	2:16:52
36	3:55	2:20:46
37	3:55	2:24:41
38	3:55	2:28:36
39	3:55	2:32:30
40	3:55	2:36:25
41	3:55	2:40:20
42	3:55	2:44:14
42.20	0:46	2:45:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	5:00	—
5K	17:13	Sub 17 minute 5K pace
10K	35:43	Splits for a 35:43 10K
Half marathon	1:18:56	Sub 1:20 half marathon pace
50K	3:17:01	—
100K	6:39:40	—

Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.

Training for a sub 2:45 marathon

Browse marathon training plans on Training Plan.

To see what your current fitness predicts, enter a recent race in the race time predictor.

Fine tune your goal pace with the race pace calculator.