How to Run a Sub 2 Hour 45
Half Marathon.

7:49 per km is the pace for a 2:45 half marathon. Run a touch faster to break 2:45.

What pace is a 2:45 half marathon?

A 2:45 half marathon is a pace of 7:49 per kilometre (12:35 per mile), or 7.7 km/h (4.8 mph).

Get the 12-week plan on Garmin, Coros, Apple Watch, Apple Health and Health Connect.

Start the 2:45 half marathon training plan

Pace /km

7:49

min/km

Pace /mile

12:35

min/mi

Speed

7.7

km/h

Speed

4.8

mph

Splits every 5 km.

For an even-paced 2:45 half marathon, run 7:49 per km: 39:06 at 5 km, 1:18:12 at 10 km, 1:57:19 at 15 km, 2:36:25 at 20 km and 2:45:00 at the 21.1 km finish.

Checkpoint Time
5 km 39:06
10 km 1:18:12
15 km 1:57:19
20 km 2:36:25
21.1 km 2:45:00

2:45 Half Marathon splits.

KM Cumulative Time
1 7:49
2 15:38
3 23:28
4 31:17
5 39:06
6 46:55
7 54:45
8 1:02:34
9 1:10:23
10 1:18:12
11 1:26:02
12 1:33:51
13 1:41:40
14 1:49:29
15 1:57:19
16 2:05:08
17 2:12:57
18 2:20:46
19 2:28:36
20 2:36:25
21 2:44:14
21.0975 2:45:00
Mile Cumulative Time
1 12:35
2 25:10
3 37:46
4 50:21
5 1:02:56
6 1:15:31
7 1:28:06
8 1:40:41
9 1:53:17
10 2:05:52
11 2:18:27
12 2:31:02
13 2:43:37
13.11 2:45:00

Get the 12-week plan on Garmin, Coros, Apple Watch, Apple Health and Health Connect.

Race, tempo and interval paces from the matching 2:45 half marathon training plan, plus two real weeks already on it.

Race

7:49

min/km

Tempo

7:11–7:41

min/km

Intervals

6:20–6:42

min/km

Week 3 24.9 km 11 km long run 3 runs
Monday

Rest

Tuesday

Ladder Intervals

6:07 - 6:46 / km

Wednesday

Rest

Thursday

Easy 6km

7:47 - 8:17 / km

Friday

Rest

Saturday

Rest

Sunday

Long Run 11km

8:02 - 8:59 / km

Week 10 35.2 km 21 km long run 3 runs
Monday

Rest

Tuesday

Tempo

6:31 - 7:01 / km

Wednesday

Rest

Thursday

Easy 8km

7:47 - 8:17 / km

Friday

Rest

Saturday

Rest

Sunday

21km

8:02 - 8:59 / km

Start the 2:45 half marathon training plan

What does this pace feel like?

At 7:49/km, a 2:45 half marathon is an easy, steady pace you can hold while talking. The challenge is time on your feet: close to three hours of moving. It suits a first half marathon where finishing comfortably matters more than speed.

Adjust your target.

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:

Get Your Half Marathon Training Plan

Dangelo builds you a personalized 12-week plan for your exact target time of 2:45. Every session synced to your watch.

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Related.

Aiming faster?

Sub 2:30 Half Marathon Pace Guide

Training plans

Half Marathon Running Plans
Back to Pace Calculator

FAQs.

Is a 2:45 half marathon OK for a first timer?

Yes. A 2:45 half marathon is a sensible first goal. Finishing 21.1 km is the achievement, and your time will come down with more running.

Can I walk during a 2:45 half marathon?

Yes. Short walk breaks are fine. To finish in 2:45 you need an average of 7:49 per km, so any time spent walking has to be made up by running a little faster than that.

How far should my longest training run be?

The 12-week 2:45 half marathon plan builds to a 21 km long run, with 3 runs a week. Start it in the app and it gives you each session.

What are the splits for a 2:45 half marathon?

For an even-paced 2:45 half marathon, run 7:49 per km: 39:06 at 5 km, 1:18:12 at 10 km, 1:57:19 at 15 km, 2:36:25 at 20 km and 2:45:00 at the 21.1 km finish.