4 hour 45 marathon pace chart

To achieve 4 hour 45 marathon pace you will need to run at 10:53 minutes per mile or 6:45 minutes per kilometer to finish in at just under 4 hours 45 minutes.

This isn’t out of reach for many runners but 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-4:45 finish when crossing the line. If you can keep to that pace then you can do this!

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
100:10:53
200:21:45
300:32:38
400:43:31
500:54:23
601:05:16
701:16:09
801:27:01
901:37:54
1001:48:47
1101:59:39
1202:10:32
1302:21:25
13.102:22:30
1402:32:17
1502:43:10
1602:54:03
1703:04:55
1803:15:48
1903:26:41
2003:37:33
2103:48:26
2203:59:19
2304:10:11
2404:21:04
2504:31:57
2604:42:49
26.204:45:00

Pacing in km

KMSplit
100:06:45
200:13:30
300:20:16
400:27:01
500:33:46
600:40:31
700:47:16
800:54:02
901:00:47
1001:07:32
1101:14:17
1201:21:03
1301:27:48
1401:34:33
1501:41:18
1601:48:03
1701:54:49
1802:01:34
1902:08:19
2002:15:04
2102:21:49
21.102:22:30
2202:28:35
2302:35:20
2402:42:05
2502:48:50
2602:55:36
2703:02:21
2803:09:06
2903:15:51
3003:22:36
3103:29:22
3203:36:07
3303:42:52
3403:49:37
3503:56:22
3604:03:08
3704:09:53
3804:16:38
3904:23:23
4004:30:09
4104:36:54
4204:43:39
42.204:45:00

Training for a 4 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 time like sub 4 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.

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