2 hour 45 marathon pace chart

Running at a pace of 6:18 minutes per mile or 3:55 minutes per kilometer will get you a 2:45 marathon time, which would put you in the top 4% of male runners or top 1% of female runners.

This is a very quick time for this distance and you will have put in a lot of hard training to get to that stage so every second will count and can be the difference between getting a sub-2:45 or not. We’ve included the splits below in both miles and kilometers as we know most runners have a preference even if the race markers will usually be in miles counting up to that magical 26.2 mile finish distance.

Pacing in miles

MileSplit
100:06:18
200:12:36
300:18:54
400:25:11
500:31:29
600:37:47
700:44:05
800:50:23
900:56:41
1001:02:59
1101:09:16
1201:15:34
1301:21:52
13.101:22:30
1401:28:10
1501:34:28
1601:40:46
1701:47:04
1801:53:22
1901:59:39
2002:05:57
2102:12:15
2202:18:33
2302:24:51
2402:31:09
2502:37:27
2602:43:44
26.202:45:00

Pacing in km

KMSplit
100:03:55
200:07:49
300:11:44
400:15:38
500:19:33
600:23:28
700:27:22
800:31:17
900:35:11
1000:39:06
1100:43:01
1200:46:55
1300:50:50
1400:54:44
1500:58:39
1601:02:34
1701:06:28
1801:10:23
1901:14:17
2001:18:12
2101:22:07
21.101:22:30
2201:26:01
2301:29:56
2401:33:50
2501:37:45
2601:41:40
2701:45:34
2801:49:29
2901:53:23
3001:57:18
3102:01:13
3202:05:07
3302:09:02
3402:12:56
3502:16:51
3602:20:45
3702:24:40
3802:28:35
3902:32:29
4002:36:24
4102:40:18
4202:44:13
42.202:45:00

Training for a 2 hour 45 min marathon

You will have to be dedicated and consistent in your training if you want to achieve this time, ensuring you complete your weekly sessions of tempo runs, speed runs and long runs, with the typical marathon training build up of around 12 weeks.

The fact is thought that you will also need to have a lot of natural talent to race at this speed and a lot of dedication to ensure you can perform and maintain that speed. Even a slight drop in performance will see your times increase.

Tips for completing a marathon

Running a marathon is never easy and if you’re aiming for a fast time like sub 2 hours 45 minutes then you may encounter some mental challenges as you aim to cross that finish line.

We’ve written ‘10 tips to help you complete a marathon‘ with advice and tips for the mental challenge of pushing on when your brain is telling you to stop.