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Pace, splits & training plan for a sub 3:45 marathon.
To run a sub 3:45 marathon, you need to maintain a pace of 5:20/km (8:35/mi).
Pace /km
5:20
min/km
Pace /mile
8:35
min/mi
Speed
11.3
km/h
Speed
7.0
mph
| KM | Cumulative Time |
|---|---|
| 1 | 5:20 |
| 2 | 10:40 |
| 3 | 16:00 |
| 4 | 21:20 |
| 5 | 26:40 |
| 6 | 32:00 |
| 7 | 37:20 |
| 8 | 42:40 |
| 9 | 47:59 |
| 10 | 53:19 |
| 11 | 58:39 |
| 12 | 1:03:59 |
| 13 | 1:09:19 |
| 14 | 1:14:39 |
| 15 | 1:19:59 |
| 16 | 1:25:19 |
| 17 | 1:30:39 |
| 18 | 1:35:59 |
| 19 | 1:41:19 |
| 20 | 1:46:39 |
| 21 | 1:51:59 |
| 22 | 1:57:19 |
| 23 | 2:02:39 |
| 24 | 2:07:59 |
| 25 | 2:13:19 |
| 26 | 2:18:39 |
| 27 | 2:23:58 |
| 28 | 2:29:18 |
| 29 | 2:34:38 |
| 30 | 2:39:58 |
| 31 | 2:45:18 |
| 32 | 2:50:38 |
| 33 | 2:55:58 |
| 34 | 3:01:18 |
| 35 | 3:06:38 |
| 36 | 3:11:58 |
| 37 | 3:17:18 |
| 38 | 3:22:38 |
| 39 | 3:27:58 |
| 40 | 3:33:18 |
| 41 | 3:38:38 |
| 42 | 3:43:58 |
| 42.195 | 3:45:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 8:35 |
| 2 | 17:10 |
| 3 | 25:45 |
| 4 | 34:20 |
| 5 | 42:54 |
| 6 | 51:29 |
| 7 | 1:00:04 |
| 8 | 1:08:39 |
| 9 | 1:17:14 |
| 10 | 1:25:49 |
| 11 | 1:34:24 |
| 12 | 1:42:59 |
| 13 | 1:51:34 |
| 14 | 2:00:09 |
| 15 | 2:08:43 |
| 16 | 2:17:18 |
| 17 | 2:25:53 |
| 18 | 2:34:28 |
| 19 | 2:43:03 |
| 20 | 2:51:38 |
| 21 | 3:00:13 |
| 22 | 3:08:48 |
| 23 | 3:17:23 |
| 24 | 3:25:58 |
| 25 | 3:34:32 |
| 26 | 3:43:07 |
| 26.22 | 3:45:00 |
At 5:20/km, a sub-3:45 marathon is a pace that feels steady and controlled in the first half but increasingly challenging from 30 km onwards. The infamous "wall" at around 32 km is real at this pace — your training and fuelling strategy determine whether you push through or fade.
Target 45–65 km per week with a weekly structure of: one long run building to 30–33 km, one tempo session of 25 minutes at 5:25–5:30/km, one marathon pace run of 10–14 km at 5:20/km, and two to three easy runs.
The long run should include some marathon pace running from week 8 onwards — start with the last 4 km at pace and build to the last 10 km. This teaches your body to run on tired legs.
Allow 14–16 weeks from a base of 30+ km per week. Fuelling is vital: practice eating during your long runs from week 1. On race day, start 5–10 seconds per km slower than goal pace for the first 5 km, then settle into 5:20/km. You'll thank yourself at kilometre 35.
Pace /km
Pace /mile
Speed
Speed
Get Your Free Marathon Training Plan
Dangelo builds you a personalized 16-week plan for your exact target time of 3:45. Every session synced to your watch.