Paces to run a marathon in 3:45:00
Running a marathon in 3:45:00 means 5:20/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
5:20/km 8:35/mi
Your paces by percentage
Percentages use your current time. If you don't run 3:45:00 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 % | 6:24 | 10:18 | 1:17 | 2:34 | Moderate long run, aerobic base |
| 85 % | 6:08 | 9:52 | 1:14 | 2:27 | Long fast run, general endurance |
| 88 % | 5:58 | 9:37 | 1:12 | 2:23 | Progressive long fast run |
| 90 % | 5:52 | 9:26 | 1:10 | 2:21 | Supportive endurance, long tempo |
| 92 % | 5:46 | 9:16 | 1:09 | 2:18 | Sub-threshold, long reps |
| 95 % | 5:36 | 9:01 | 1:07 | 2:14 | Specific endurance |
| 97 % | 5:30 | 8:50 | 1:06 | 2:12 | Threshold, 1–2 km reps |
| 100 % | 5:20 | 8:35 | 1:04 | 2:08 | Race pace |
| 102 % | 5:14 | 8:25 | 1:03 | 2:05 | Specific reps, slightly faster |
| 105 % | 5:04 | 8:09 | 1:01 | 2:02 | Specific speed |
| 108 % | 4:54 | 7:54 | 0:59 | 1:58 | Speed, short reps |
| 110 % | 4:48 | 7:43 | 0:58 | 1:55 | Supportive speed |
| 115 % | 4:32 | 7:18 | 0:54 | 1:49 | Pure speed, short reps |
Easy days
- Very easy7:06–7:35/km
- Easy6:37–7:06/km
- Moderate5:53–6:22/km
Splits to run a marathon in 3:45:00
- 5 km26:40
- 10 km53:19
- 15 km1:19:59
- 20 km1:46:39
- 25 km2:13:19
- 30 km2:39:58
- 35 km3:06:38
- 40 km3:33:18
- Marathon3:45:00
Your equivalent times
- 5K23:36
- 10K48:58
- Half marathon1:48:35
- Marathon3:45:00
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 3:45:00?
It depends on the session's purpose. Run specific work at race pace (5:20/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 3:45:00?
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.