2:45:00 Marathon Pace

Advanced Level • Advanced Level

3:54
Per Kilometer
6:17
Per Mile
15.3 km/h
Average Speed
9.5 mph
Average Speed

Detailed 2:45:00 Marathon Pace Chart

Split times for each kilometer to maintain your 2:45:00 marathon pace

Kilometer Split Time Cumulative Time
13:543:54
23:547:49
33:5411:43
43:5415:38
53:5419:33
63:5423:27
73:5427:22
83:5431:16
93:5435:11
103:5439:06
113:5443:00
123:5446:55
133:5450:50
143:5454:44
153:5458:39
163:541:02:33
173:541:06:28
183:541:10:23
193:541:14:17
203:541:18:12
213:541:22:07
223:541:26:01
233:541:29:56
243:541:33:50
253:541:37:45
263:541:41:40
273:541:45:34
283:541:49:29
293:541:53:24
303:541:57:18
313:542:01:13
323:542:05:07
333:542:09:02
343:542:12:57
353:542:16:51
363:542:20:46
373:542:24:41
383:542:28:35
393:542:32:30
403:542:36:24
413:542:40:19
423:542:44:14
42.1950:452:45:00

2:45:00 Marathon Strategy

🎯 Target Pace

Maintain 3:54 per kilometer (6:17 per mile) throughout the race. Start slightly slower for the first 5K.

⚡ Pacing Strategy

Run the first half in 1:22:30 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: 39:06, Half: 1:22:07, 30K: 1:57:18, Finish: 2:45:00

Related Pace Charts

← 2:30:00 All Marathon Paces 3:00:00 →

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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. For more information about our team and content creation process, visit our About page.