Sub 4:45 marathon pace
To run a marathon under 4:45:00 you need to average 6:45 per kilometre, or 10:52 per mile. Here are the splits, a pace band, the paces to train at and the fitness you need before race day.
Pace band
Even-pace elapsed times. Copy them to your wrist, or get a printable band in the free Race Pace Plan.
Splits
Even pace versus a 1 % negative split. Both finish exactly on 4:45:00; aim to cross the line a little inside it.
| Point | Even pace | 1 % negative |
|---|---|---|
| 5 km | 33:46 | 33:56 |
| 10 km | 1:07:33 | 1:07:53 |
| 15 km | 1:41:19 | 1:41:49 |
| 20 km | 2:15:05 | 2:15:46 |
| Half | 2:22:30 | 2:23:13 |
| 25 km | 2:48:52 | 2:49:26 |
| 30 km | 3:22:38 | 3:23:03 |
| 35 km | 3:56:24 | 3:56:39 |
| 40 km | 4:30:10 | 4:30:15 |
| Finish | 4:45:00 | 4:45:00 |
Race times that match this goal
Equivalent performances from Riegel's formula. If you can run these, sub 4:45 is realistic with the right training.
Training paces for sub 4:45
| Run type | Pace /km | Zone | Typical session |
|---|---|---|---|
| Recovery | 8:21–9:22 | Zone 1 | Between hard days, 20–40 min |
| Easy and long runs | 7:32–8:21 | Zone 1–2 | Most of your weekly volume |
| Marathon pace | 6:42–6:48 | Zone 2–3 | Long-run segments of 8–20 km |
| Threshold | 6:05–6:18 | Zone 3–4 | 3 × 10 min or 20–30 min steady |
| Interval (VO2max) | 5:46–5:57 | Zone 4–5 | 5 × 1000 m, 3 min jog |
| Repetition | 5:30–5:36 | Zone 5 | 8 × 200–400 m, full recovery |
What it takes
Most runners who break 4:45 in the marathon build to about 35–50 km a week over 12–16 weeks, with long runs of 30–35 km. The key sessions are marathon-pace segments inside long runs and one threshold session a week.
A half marathon around 2:16:42 six to eight weeks before the race is a good checkpoint. If you are slower than 2:20:48, aim for sub 5:00 instead and adjust after your next test.
Weekly volumes are typical ranges, not requirements. Build up gradually and adjust to your own history.
Common questions
How fast is sub 4:45 marathon pace per mile?
10:52 per mile, or 6:45 per kilometre.
What half marathon time do I need for a sub 4:45 marathon?
Around 2:16:42 on Riegel's formula, assuming training that is specific to the marathon.
Should I run even splits?
Yes, or a very slight negative split. Starting faster than goal pace costs far more time late in the race than it gains early. Read how to pace a marathon for a simple plan.
Get the sub 4:45 marathon Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band