Paces to run a marathon in 2:45:00
Running a marathon in 2:45:00 means 3:55/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:55/km 6:18/mi
Your paces by percentage
Percentages use your current time. If you don't run 2:45:00 yet, use today's result: training at a pace you don't have costs more than it gives.
| % | /km | /mi | 200 m | 400 m | What it's for |
|---|---|---|---|---|---|
| 80 % | 4:42 | 7:33 | 0:56 | 1:53 | Moderate long run, aerobic base |
| 85 % | 4:30 | 7:14 | 0:54 | 1:48 | Long fast run, general endurance |
| 88 % | 4:23 | 7:03 | 0:53 | 1:45 | Progressive long fast run |
| 90 % | 4:18 | 6:55 | 0:52 | 1:43 | Supportive endurance, long tempo |
| 92 % | 4:13 | 6:48 | 0:51 | 1:41 | Sub-threshold, long reps |
| 95 % | 4:06 | 6:36 | 0:49 | 1:39 | Specific endurance |
| 97 % | 4:02 | 6:29 | 0:48 | 1:37 | Threshold, 1–2 km reps |
| 100 % | 3:55 | 6:18 | 0:47 | 1:34 | Race pace |
| 102 % | 3:50 | 6:10 | 0:46 | 1:32 | Specific reps, slightly faster |
| 105 % | 3:43 | 5:59 | 0:45 | 1:29 | Specific speed |
| 108 % | 3:36 | 5:47 | 0:43 | 1:26 | Speed, short reps |
| 110 % | 3:31 | 5:40 | 0:42 | 1:24 | Supportive speed |
| 115 % | 3:19 | 5:21 | 0:40 | 1:20 | Pure speed, short reps |
Easy days
- Very easy5:11–5:32/km
- Easy4:49–5:11/km
- Moderate4:17–4:39/km
Splits to run a marathon in 2:45:00
- 5 km19:33
- 10 km39:06
- 15 km58:39
- 20 km1:18:12
- 25 km1:37:46
- 30 km1:57:19
- 35 km2:16:52
- 40 km2:36:25
- Marathon2:45:00
Your equivalent times
- 5K17:13
- 10K35:43
- Half marathon1:18:56
- Marathon2:45:00
VDOT estimate with the same fitness. Longer distances also need that distance's specific training.
Your full plan at these paces
A coach writes 8 to 18-week plans, and we set every session to your paces. Free during the beta.
Build my planNearby times
FAQ
What pace should my intervals be if I run a marathon in 2:45:00?
It depends on the session's purpose. Run specific work at race pace (3:55/km), specific speed at around 105% and the endurance behind it at 90–95%. The table above lists each pace.
What if my goal is to break 2:45:00?
Train from your current time and recalibrate every four weeks. When sessions feel easy, raise the reference time and we update every pace.
Why isn't 90% just pace divided by 0.9?
Canova applies the percentage to pace: 90% is 10% slower. Every step sits the same number of seconds apart.