To run a 5:45 hour marathon you need to run at a pace of 13:10 per mile or 8:11 per kilometer.
Following the splits below (and shaving off a second), you’ll run a sub 5:45 marathon.
I’d recommend aiming to run 1-2 minutes ahead of the split target time from 10 miles, as you’ll likely come up against crowding on race day.
5:45 Marathon Pace in Miles
| Mile | Split |
|---|---|
| 1 | 13:10 |
| 2 | 26:19 |
| 3 | 39:29 |
| 4 | 52:38 |
| 5 | 1:05:48 |
| 6 | 1:18:57 |
| 7 | 1:32:07 |
| 8 | 1:45:16 |
| 9 | 1:58:26 |
| 10 | 2:11:35 |
| 11 | 2:24:45 |
| 12 | 2:37:54 |
| 13 | 2:51:04 |
| 14 | 3:04:13 |
| 15 | 3:17:23 |
| 16 | 3:30:32 |
| 17 | 3:43:42 |
| 18 | 3:56:51 |
| 19 | 4:10:01 |
| 20 | 4:23:10 |
| 21 | 4:36:20 |
| 22 | 4:49:29 |
| 23 | 5:02:39 |
| 24 | 5:15:48 |
| 25 | 5:28:58 |
| 26 | 5:42:07 |
| 26.2 | 5:45:00 |
5:45 Marathon Pace in KM
| KM | Split |
|---|---|
| 1 | 8:11 |
| 2 | 16:21 |
| 3 | 24:32 |
| 4 | 32:42 |
| 5 | 40:53 |
| 6 | 49:03 |
| 7 | 57:14 |
| 8 | 1:05:25 |
| 9 | 1:13:35 |
| 10 | 1:21:46 |
| 11 | 1:29:56 |
| 12 | 1:38:07 |
| 13 | 1:46:18 |
| 14 | 1:54:28 |
| 15 | 2:02:39 |
| 16 | 2:10:49 |
| 17 | 2:19:00 |
| 18 | 2:27:10 |
| 19 | 2:35:21 |
| 20 | 2:43:32 |
| 21 | 2:51:42 |
| 22 | 2:59:53 |
| 23 | 3:08:03 |
| 24 | 3:16:14 |
| 25 | 3:24:24 |
| 26 | 3:32:35 |
| 27 | 3:40:46 |
| 28 | 3:48:56 |
| 29 | 3:57:07 |
| 30 | 4:05:17 |
| 31 | 4:13:28 |
| 32 | 4:21:39 |
| 33 | 4:29:49 |
| 34 | 4:38:00 |
| 35 | 4:46:10 |
| 36 | 4:54:21 |
| 37 | 5:02:31 |
| 38 | 5:10:42 |
| 39 | 5:18:53 |
| 40 | 5:27:03 |
| 41 | 5:35:14 |
| 42 | 5:43:24 |
| 42.2 | 5:45:00 |
Other Marathon Pace Charts
| 3:00 | 4:00 | 5:00 | |
| 3:05 | 4:05 | 5:15 | |
| 3:10 | 4:10 | 5:30 | |
| 3:15 | 4:15 | 5:45 | |
| 3:20 | 4:20 | 6:00 | |
| 3:25 | 4:25 | 6:15 | |
| 2:30 | 3:30 | 4:30 | 6:30 |
| 2:35 | 3:35 | 4:35 | 6:45 |
| 2:40 | 3:40 | 4:40 | 7:00 |
| 2:45 | 3:45 | 4:45 | |
| 2:50 | 3:50 | 4:50 | |
| 2:55 | 3:55 | 4:55 |
Training for a 5:45 Marathon
Is 5:45 a Good Marathon Time?
Well, what do the stats say?
Run Repeat conducted a study that contains 19,614,975 marathon results from more than 32,335 races across the globe, here is how a 5:45 marathon compares against age and gender for the races recorded:
| Overall | You’re faster than 9.3% of all runners. |
| Male | You’re faster than 6.2% of males. |
| Female | You’re faster than 13.3% of females. |
| <20 | You’re faster than 10.8% of under 20s. |
| 20-29 | You’re faster than 5.8% of 20-29 year olds. |
| 30-39 | You’re faster than 5.7% of 30-39 year olds. |
| 40-49 | You’re faster than 7.2% of 40-49 year olds. |
| 50-59 | You’re faster than 12.5% of 50-59 year olds. |
| >60 | You’re faster than 27.2% of over 60s. |
Training Runs and Paces for a 5:45 Marathon
To break a 5:45 marathon you’ll need to do some serious distance in your training, I recommend at least 10 miles (16km) per week.
You’re also going to need to make sure you’ve crossed off these milestones for other race distances:
- A 5k in 35:55
- A 10k in 1:15:00
- A half marathon in 2:37:00
Training Paces
| Pace | Mins per Mile | Mins per KM |
|---|---|---|
| Easy | 14:50 | 9:13 |
| Steady | 13:10 | 8:10 |
| 10k | 12:04 | 7:30 |
| 5k | 11:34 | 7:11 |
| 1 Mile | 10:45 | 6:43 |
Weekly Mileage Targets
| Target Mileage: | Gradually increase your weekly mileage from 8 miles (13 km) to a peak of 14 miles (22 km). |
| Incremental Increase: | Increase mileage by approximately 10% each week, with every fourth week as a recovery week where mileage is reduced by 20-30%. Make sure to taper for the last 1-2 weeks. |
Long Run Structure
| Total Distance: | Build up to long runs of 10-12 miles (16-19 km). |
| Segment Example: | First 5 miles (8 km): Easy pace, heart rate 140-150 bpm (approximately 15:45/mile or 9:47/km). Next 1 mile (1.6 km): Fast pace at 10:50/mile (6:44/km). Next 5 miles (8 km): Medium effort, heart rate around 160 bpm (approximately 11:50/mile or 7:21/km). |
Why This Works: Incorporating varied paces within long runs enhances lactate tolerance, which helps on race day when you’ve got to maintain pace despite feeling fatigued. By practicing surges during a run, you can build up your physical and mental resilience (lots of elite marathon runners use these strategies during their training)
Alternating Long Runs: Alternate between structured long runs (easy/fast segments) and easier long runs. For easier long runs, maintain a steady, comfortable pace throughout, focusing on mileage rather than speed to aid recovery.
Speedwork Sessions
| Short Intervals: | – 400m repeats at 5:20 per interval (6:40/km). – Aim for 5-6 repetitions with equal time for recovery. |
| Mile Repeats: | – 1 mile repeats at 10:50 per mile (6:44/km). – Aim for 3-4 repetitions with a 1-2 minute recovery jog. |
| Longer Intervals: | – 2 mile repeats at 11:00 per mile (6:50/km). – Aim for 2-3 repetitions with a 2-3 minute recovery jog. |
Recovery and Rest Days
| Rest Days: | Include 1-2 rest days per week for proper recovery and to avoid overtraining. |
| Easy Run Days: | Include 1-2 easy run days per week at a relaxed pace of 16:00/mile (9:57/km), covering 2-3 miles (3-5 km) per day. Try to keep your heart rate below 140 bpm on easy days to ensure proper recovery and aerobic development. |
My Tips to Run a Sub 5:45 Marathon
“Chunk” the Miles
Breaking down 26.2 miles into smaller, mentally digestible pieces can make a huge difference in your pacing and focus.
Instead of thinking about the entire marathon, divide the race into 5-mile segments or every 5K.
This helps you stay in the moment and focus on pacing for the current section, rather than being overwhelmed by the full distance.
Hitting each “chunk” with your target pace in mind will help you stay positive and on track for your sub-5:45 goal.
Practice Fuel Timing Alongside Your Pacing
During a longer race like this, pacing isn’t just about your legs – your fuel strategy plays a huge role too.
In training, practice when to take in gels, electrolytes, and water so you can maintain energy over the long haul.
For example, I like to take a gel every 30 minutes, and a big gulp of water every 20 minutes.
This works for me, but everybody’s bodies are different, so vary your intake to find out what works best for you.
The fuel will help you to keep a steady pace, and if you get this nailed, it will prevent those late-race struggles and stop you from crashing.
Use a Target Pace Band for Accountability
A simple, but often overlooked tool is a pace band that corresponds to your 5:45 target.
Wear one on race day and use it to check your splits at each mile marker.
This helps you stay accountable and on pace throughout the race.
I even like to bring a highlighter or marker with me and cross off the miles as I go, it’s a great motivation boost that I’m heading in the right direction.
It’s too easy to start too fast or slow down too much in the middle miles, so having these reminders right on your wrist can keep you in check and help you cross the finish line under your 5:45 target.
Row Brown is the founder of Refresh Row. He is a keen marathon runner, his favorite being the London Marathon. He’s now set himself the mission of Running the Entire Length of Spain, which is scheduled for late 2024.
