Sub 4:45 marathon pace

To run a marathon in 4:45:00 you need to be running 10:52 per mile, or 6:45 per kilometre. That is 5.52 mph, or 8.88 km/h.

Split breakdown - 10:52/mile (6:45/km)

Mile	Split	Clock
1	10:52	10:52
2	10:52	21:44
3	10:52	32:37
4	10:52	43:29
5	10:52	54:21
6	10:52	1:05:13
7	10:52	1:16:05
8	10:52	1:26:58
9	10:52	1:37:50
10	10:52	1:48:42
11	10:52	1:59:34
12	10:52	2:10:26
13	10:52	2:21:19
14	10:52	2:32:11
15	10:52	2:43:03
16	10:52	2:53:55
17	10:52	3:04:47
18	10:52	3:15:40
19	10:52	3:26:32
20	10:52	3:37:24
21	10:52	3:48:16
22	10:52	3:59:08
23	10:52	4:10:01
24	10:52	4:20:53
25	10:52	4:31:45
26	10:52	4:42:37
26.22	2:23	4:45:00

Km	Split	Clock
1	6:45	6:45
2	6:45	13:31
3	6:45	20:16
4	6:45	27:01
5	6:45	33:46
6	6:45	40:32
7	6:45	47:17
8	6:45	54:02
9	6:45	1:00:47
10	6:45	1:07:33
11	6:45	1:14:18
12	6:45	1:21:03
13	6:45	1:27:48
14	6:45	1:34:34
15	6:45	1:41:19
16	6:45	1:48:04
17	6:45	1:54:49
18	6:45	2:01:35
19	6:45	2:08:20
20	6:45	2:15:05
21	6:45	2:21:50
22	6:45	2:28:36
23	6:45	2:35:21
24	6:45	2:42:06
25	6:45	2:48:52
26	6:45	2:55:37
27	6:45	3:02:22
28	6:45	3:09:07
29	6:45	3:15:53
30	6:45	3:22:38
31	6:45	3:29:23
32	6:45	3:36:08
33	6:45	3:42:54
34	6:45	3:49:39
35	6:45	3:56:24
36	6:45	4:03:09
37	6:45	4:09:55
38	6:45	4:16:40
39	6:45	4:23:25
40	6:45	4:30:10
41	6:45	4:36:56
42	6:45	4:43:41
42.20	1:19	4:45:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	9:00	—
5K	30:09	Sub 30 minute 5K pace
10K	1:02:42	Splits for a 1:02:42 10K
Half marathon	2:18:51	Splits for a 2:18:51 Half marathon
50K	5:38:32	—
100K	11:18:41	—

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

Training for a sub 4:45 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.