Sub 3:45 marathon pace
To run a marathon in 3:45:00 you need to be running 8:35 per mile, or 5:20 per kilometre. That is 6.99 mph, or 11.25 km/h.
Split breakdown - 8:35/mile (5:20/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 8:35 | 8:35 |
| 2 | 8:35 | 17:10 |
| 3 | 8:35 | 25:45 |
| 4 | 8:35 | 34:20 |
| 5 | 8:35 | 42:54 |
| 6 | 8:35 | 51:29 |
| 7 | 8:35 | 1:00:04 |
| 8 | 8:35 | 1:08:39 |
| 9 | 8:35 | 1:17:14 |
| 10 | 8:35 | 1:25:49 |
| 11 | 8:35 | 1:34:24 |
| 12 | 8:35 | 1:42:59 |
| 13 | 8:35 | 1:51:34 |
| 14 | 8:35 | 2:00:09 |
| 15 | 8:35 | 2:08:43 |
| 16 | 8:35 | 2:17:18 |
| 17 | 8:35 | 2:25:53 |
| 18 | 8:35 | 2:34:28 |
| 19 | 8:35 | 2:43:03 |
| 20 | 8:35 | 2:51:38 |
| 21 | 8:35 | 3:00:13 |
| 22 | 8:35 | 3:08:48 |
| 23 | 8:35 | 3:17:23 |
| 24 | 8:35 | 3:25:58 |
| 25 | 8:35 | 3:34:32 |
| 26 | 8:35 | 3:43:07 |
| 26.22 | 1:53 | 3:45:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 5:20 | 5:20 |
| 2 | 5:20 | 10:40 |
| 3 | 5:20 | 16:00 |
| 4 | 5:20 | 21:20 |
| 5 | 5:20 | 26:40 |
| 6 | 5:20 | 32:00 |
| 7 | 5:20 | 37:20 |
| 8 | 5:20 | 42:40 |
| 9 | 5:20 | 47:59 |
| 10 | 5:20 | 53:19 |
| 11 | 5:20 | 58:39 |
| 12 | 5:20 | 1:03:59 |
| 13 | 5:20 | 1:09:19 |
| 14 | 5:20 | 1:14:39 |
| 15 | 5:20 | 1:19:59 |
| 16 | 5:20 | 1:25:19 |
| 17 | 5:20 | 1:30:39 |
| 18 | 5:20 | 1:35:59 |
| 19 | 5:20 | 1:41:19 |
| 20 | 5:20 | 1:46:39 |
| 21 | 5:20 | 1:51:59 |
| 22 | 5:20 | 1:57:19 |
| 23 | 5:20 | 2:02:39 |
| 24 | 5:20 | 2:07:59 |
| 25 | 5:20 | 2:13:19 |
| 26 | 5:20 | 2:18:39 |
| 27 | 5:20 | 2:23:58 |
| 28 | 5:20 | 2:29:18 |
| 29 | 5:20 | 2:34:38 |
| 30 | 5:20 | 2:39:58 |
| 31 | 5:20 | 2:45:18 |
| 32 | 5:20 | 2:50:38 |
| 33 | 5:20 | 2:55:58 |
| 34 | 5:20 | 3:01:18 |
| 35 | 5:20 | 3:06:38 |
| 36 | 5:20 | 3:11:58 |
| 37 | 5:20 | 3:17:18 |
| 38 | 5:20 | 3:22:38 |
| 39 | 5:20 | 3:27:58 |
| 40 | 5:20 | 3:33:18 |
| 41 | 5:20 | 3:38:38 |
| 42 | 5:20 | 3:43:58 |
| 42.20 | 1:02 | 3:45:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 6:58 | — |
| 5K | 23:36 | Splits for a 23:36 5K |
| 10K | 48:58 | Splits for a 48:58 10K |
| Half marathon | 1:48:35 | Sub 1:50 half marathon pace |
| 50K | 4:27:49 | — |
| 100K | 8:58:50 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 3:45 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.