3 hour 45 marathon pace chart

You will need to pace your run at around 8:35 minutes per mile or 5:20 minutes per kilometer to fulfil your 3 hour 45 marathon pace and cross that finish line within that timeframe.

This is a good time for this distance, but not impossible for many runners, although 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-3:45 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
100:08:35
200:17:11
300:25:46
400:34:21
500:42:56
600:51:32
701:00:07
801:08:42
901:17:17
1001:25:53
1101:34:28
1201:43:03
1301:51:38
13.101:52:30
1402:00:14
1502:08:49
1602:17:24
1702:26:00
1802:34:35
1902:43:10
2002:51:45
2103:00:21
2203:08:56
2303:17:31
2403:26:06
2503:34:42
2603:43:17
26.203:45:00

Pacing in km

MileSplit
100:08:35
200:17:11
300:25:46
400:34:21
500:42:56
600:51:32
701:00:07
801:08:42
901:17:17
1001:25:53
1101:34:28
1201:43:03
1301:51:38
13.101:52:30
1402:00:14
1502:08:49
1602:17:24
1702:26:00
1802:34:35
1902:43:10
2002:51:45
2103:00:21
2203:08:56
2303:17:31
2403:26:06
2503:34:42
2603:43:17
26.203:45:00

Training for a 3 hour 45 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.

Tips for completing a marathon

Running a marathon is never easy and if you’re aiming for a fast time like sub 3:45 hours 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.

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Best Reading
How to Run a Marathon by Vassos Alexander
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Keeping Safe
Body Torch (Front and Rear)
TOPWARD Running Chest Light for Runners, Body Torch for Dog Walking Jogging Hiking - Rechargeable Bright LED Front Lamp Rear Safe Run Light - Adjustable Beam with Reflective Gear - Gift for Women Men
Rating
Prime Status
Price
£19.99
Shokz OpenMove Bone Conduction Headphones
Shokz OpenMove Bluetooth Wireless Headphones with Mic, Bone Conduction Wireless Headset with 6H Playtime, IP55 Waterproof Sports Headphones for Running, Workout, Cycling (Elevation Blue)
Rating
Prime Status
Price
£79.95
Best Reading
How to Run a Marathon by Vassos Alexander
How to Run a Marathon: The Go-to Guide for Anyone and Everyone
Rating
Prime Status
Price
£10.70
Garmin Forerunner 245
Garmin Forerunner 245 GPS Running Watch with advanced training features, Black with Slate Band
Rating
Prime Status
Price
£159.00