3:45 Marathon Splits Calculator (KM)
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Training tie-in (what supports a 3:45:00 marathon)
These are general training patterns that often support a 3:45:00 goal. Use effort and recovery as the primary guide.
Typical weekly structure
- Volume: 65–105 km/week (typical) (individual needs vary)
- Long run: 2:20–3:00, with small marathon-pace segments added gradually
- 1 quality session: threshold or hills (keep it controlled)
- 1 marathon-specific session: marathon-pace / steady segments
- Easy runs: often around 6:15–6:55/km (roughly +55–95 sec/km slower than goal pace)
Example key workout
One marathon-specific option: 3 × 5 km at ~marathon pace (5:20/km) with 1 km easy between. Keep the first rep smooth, and stop early if form breaks.
Simple pacing anchors
Goal pace
5:20/km
5:20/km
Marathon average
Goal pace
8:35/mi
8:35/mi
If your watch is miles
Steady
5:40–6:00/km
5:40–6:00/km
Comfortably hard
Easy
6:15–6:55/km
6:15–6:55/km
Conversation pace
Pace Chart (Per KM)
Quick reference chart in kilometres. Switch goal times using the calculator above.
3:45 Marathon Pacing FAQ
What pace per km is a 3:45 marathon?
A 3:45:00 marathon requires about 5:20 per km on average (42.195 km in 3 hours 45 minutes).
What are the key split times for a 3:45 marathon?
Most runners track 5k, 10k, half marathon, 30k, 40k, and the finish. Use the calculator to generate exact splits.
Should I run even splits for a 3:45 marathon?
Steady pacing usually wins. Keep the first half controlled at goal pace and aim to avoid early surges.
Note: This is a planning tool only. Official results depend on course and conditions.