3:45:00 Marathon Pace
Good Pace • Intermediate Level
Detailed 3:45:00 Marathon Pace Chart
Split times for each kilometer to maintain your 3:45:00 marathon pace
| Kilometer | Split Time | Cumulative Time |
|---|---|---|
| 1 | 5:19 | 5:19 |
| 2 | 5:19 | 10:39 |
| 3 | 5:19 | 15:59 |
| 4 | 5:19 | 21:19 |
| 5 | 5:19 | 26:39 |
| 6 | 5:19 | 31:59 |
| 7 | 5:19 | 37:19 |
| 8 | 5:19 | 42:39 |
| 9 | 5:19 | 47:59 |
| 10 | 5:19 | 53:19 |
| 11 | 5:19 | 58:39 |
| 12 | 5:19 | 1:03:59 |
| 13 | 5:19 | 1:09:19 |
| 14 | 5:19 | 1:14:39 |
| 15 | 5:19 | 1:19:59 |
| 16 | 5:19 | 1:25:19 |
| 17 | 5:19 | 1:30:39 |
| 18 | 5:19 | 1:35:58 |
| 19 | 5:19 | 1:41:18 |
| 20 | 5:19 | 1:46:38 |
| 21 | 5:19 | 1:51:58 |
| 22 | 5:19 | 1:57:18 |
| 23 | 5:19 | 2:02:38 |
| 24 | 5:19 | 2:07:58 |
| 25 | 5:19 | 2:13:18 |
| 26 | 5:19 | 2:18:38 |
| 27 | 5:19 | 2:23:58 |
| 28 | 5:19 | 2:29:18 |
| 29 | 5:19 | 2:34:38 |
| 30 | 5:19 | 2:39:58 |
| 31 | 5:19 | 2:45:18 |
| 32 | 5:19 | 2:50:38 |
| 33 | 5:19 | 2:55:58 |
| 34 | 5:19 | 3:01:18 |
| 35 | 5:19 | 3:06:38 |
| 36 | 5:19 | 3:11:57 |
| 37 | 5:19 | 3:17:17 |
| 38 | 5:19 | 3:22:37 |
| 39 | 5:19 | 3:27:57 |
| 40 | 5:19 | 3:33:17 |
| 41 | 5:19 | 3:38:37 |
| 42 | 5:19 | 3:43:57 |
| 42.195 | 1:02 | 3:45:00 |
3:45:00 Marathon Strategy
🎯 Target Pace
Maintain 5:19 per kilometer (8:34 per mile) throughout the race. Start slightly slower for the first 5K.
⚡ Pacing Strategy
Run the first half in 1:52:30 and aim for a negative split in the second half.
💧 Hydration
Drink 150-200ml every 5K. Take electrolytes every 10K to maintain performance.
🍯 Fueling
Consume 30-45g of carbohydrates every 45 minutes starting at 45 minutes.
🏃♂️ Training
Include tempo runs and long runs at appropriate paces for your fitness level.
📊 Key Splits
10K: 53:19, Half: 1:51:58, 30K: 2:39:58, Finish: 3:45:00
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Content created by: Marathon Pace Chart Team
Last updated: November 2024
Our pace charts are calculated with mathematical precision and reviewed by experienced runners.
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