Sub 5:45 marathon pace

To run a marathon in 5:45:00 you need to be running 13:10 per mile, or 8:11 per kilometre. That is 4.56 mph, or 7.34 km/h.

Split breakdown - 13:10/mile (8:11/km)

Mile	Split	Clock
1	13:10	13:10
2	13:10	26:19
3	13:10	39:29
4	13:10	52:38
5	13:10	1:05:48
6	13:10	1:18:57
7	13:10	1:32:07
8	13:10	1:45:16
9	13:10	1:58:26
10	13:10	2:11:35
11	13:10	2:24:45
12	13:10	2:37:54
13	13:10	2:51:04
14	13:10	3:04:13
15	13:10	3:17:23
16	13:10	3:30:32
17	13:10	3:43:42
18	13:10	3:56:51
19	13:10	4:10:01
20	13:10	4:23:10
21	13:10	4:36:20
22	13:10	4:49:29
23	13:10	5:02:39
24	13:10	5:15:48
25	13:10	5:28:58
26	13:10	5:42:07
26.22	2:53	5:45:00

Km	Split	Clock
1	8:11	8:11
2	8:11	16:21
3	8:11	24:32
4	8:11	32:42
5	8:11	40:53
6	8:11	49:03
7	8:11	57:14
8	8:11	1:05:25
9	8:11	1:13:35
10	8:11	1:21:46
11	8:11	1:29:56
12	8:11	1:38:07
13	8:11	1:46:18
14	8:11	1:54:28
15	8:11	2:02:39
16	8:11	2:10:49
17	8:11	2:19:00
18	8:11	2:27:10
19	8:11	2:35:21
20	8:11	2:43:32
21	8:11	2:51:42
22	8:11	2:59:53
23	8:11	3:08:03
24	8:11	3:16:14
25	8:11	3:24:24
26	8:11	3:32:35
27	8:11	3:40:46
28	8:11	3:48:56
29	8:11	3:57:07
30	8:11	4:05:17
31	8:11	4:13:28
32	8:11	4:21:39
33	8:11	4:29:49
34	8:11	4:38:00
35	8:11	4:46:10
36	8:11	4:54:21
37	8:11	5:02:31
38	8:11	5:10:42
39	8:11	5:18:53
40	8:11	5:27:03
41	8:11	5:35:14
42	8:11	5:43:24
42.20	1:36	5:45:00

Equivalent race times for other distances

Distance	Equivalent time	Every split
Mile	11:07	—
5K	36:52	Splits for a 36:52 5K
10K	1:16:48	Splits for a 1:16:48 10K
Half marathon	2:49:24	Splits for a 2:49:24 Half marathon
50K	6:49:19	—
100K	13:39:25	—

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

Training for a sub 5:45 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.