5 hour 45 marathon pace chart

For a 5 hour 45 marathon pace you will need to progress at 13:10 minutes per mile or 8:11 minutes per kilometer to finish in at just under 5 hours 45 minutes.

This can be seen as an achievable time for many runners. That said 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-5:45 finish when crossing the line.

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
100:13:10
200:26:20
300:39:30
400:52:40
501:05:50
601:19:00
701:32:11
801:45:21
901:58:31
1002:11:41
1102:24:51
1202:38:01
1302:51:11
13.102:52:30
1403:04:21
1503:17:31
1603:30:41
1703:43:51
1803:57:01
1904:10:11
2004:23:22
2104:36:32
2204:49:42
2305:02:52
2405:16:02
2505:29:12
2605:42:22
26.205:45:00

Pacing in km

KMSplit
100:08:11
200:16:21
300:24:32
400:32:42
500:40:53
600:49:03
700:57:14
801:05:24
901:13:35
1001:21:45
1101:29:56
1201:38:06
1301:46:17
1401:54:27
1502:02:38
1602:10:48
1702:18:59
1802:27:09
1902:35:20
2002:43:30
2102:51:41
21.102:52:30
2202:59:51
2303:08:02
2403:16:13
2503:24:23
2603:32:34
2703:40:44
2803:48:55
2903:57:05
3004:05:16
3104:13:26
3204:21:37
3304:29:47
3404:37:58
3504:46:08
3604:54:19
3705:02:29
3805:10:40
3905:18:50
4005:27:01
4105:35:11
4205:43:22
42.205:45:00

Training for a 5 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.

As you will be on for feet for a long time the those long runs, building up endurance, both physical and mental, will be key.

Tips for completing a marathon

Running a marathon is never easy and if you’re aiming for a time like sub 5 hours 45 minutes then you may encounter some mental challenges as you aim to cross that finish line, especially after spending over 5 hours on your feet.

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.

Article by: