Splits for a 2:45 marathon
The race clock at each marker at even pace, the steadiest way to run it.
| Kilometres | Race clock |
|---|---|
| 5 km | 19:33 |
| 10 km | 39:06 |
| 15 km | 58:39 |
| 20 km | 1:18:12 |
| Half | 1:22:30 |
| 25 km | 1:37:46 |
| 30 km | 1:57:19 |
| 35 km | 2:16:52 |
| 40 km | 2:36:25 |
| Finish | 2:45:00 |
| Miles | Race clock |
|---|---|
| 1 mi | 6:18 |
| 5 mi | 31:28 |
| 10 mi | 1:02:56 |
| 13.1 mi | 1:22:30 |
| 15 mi | 1:34:24 |
| 20 mi | 2:05:52 |
| 25 mi | 2:37:20 |
| 26.2 mi | 2:45:00 |
Going out a little slower protects the second half. With a 1% negative split, the first half is 3:57 per km and the second 3:52 per km, for the same finish time.
Print a pace band for 2:45:00, with the race clock at every kilometre or mile.
What a 2:45 marathon takes
Riegel’s formula, the one Run 42 uses for every pace in your plan, puts these times on the same level:
- 5K · 17:12
- 10K · 35:52
- Half marathon · 1:19:08
A recent 10K faster than 35:52 says the speed is there; the long runs of a plan build the rest. Slower than that, the race time predictor gives a goal to start from.
In VMA terms, a 2:45 marathon needs 18.5 to 20.5 km/h: the lower figure for a runner with strong endurance, the higher one for most amateurs. See VMA for the marathon.
Training paces for a 2:45 marathon
These are the paces Run 42 puts in a plan for this goal.
Most of the week is easy running; threshold and VMA come in one or two sessions a week. See training pace zones for what each one does.
How a 2:45 marathon ranks
A 2:45 finish is faster than 100% of finishers: top 1% among men and top 1% among women, from 35 million race results analysed by RunRepeat. See Average marathon time.
Train for 2:45
Run 42 builds a 12 to 24-week plan for this goal to your own race day, with every session at these paces. For a sample, see the Sub-3 marathon plan.
Other goal times
Every goal from 2h30 to 6h00 in the marathon pace chart
Frequently asked
What pace is a 2:45 marathon?
3:55 per km, or 6:18 per mile, held for the whole 42.195 km: 15.3 km/h.
What is the halfway split for a 2:45 marathon?
1:22:30 at even pace. With a 1% negative split, you pass halfway in 1:23:20.
What 10K time do I need for a 2:45 marathon?
About 35:52, by Riegel’s formula. A 5K of about 17:12 or a half marathon of about 1:19:08 point to the same marathon.
Is a 2:45 marathon good?
It is faster than 100% of finishers: top 1% among men and top 1% among women.
