4:45:00 Marathon Pace

Enjoyable Pace • Beginner Level

6:45
Per Kilometer
10:52
Per Mile
8.9 km/h
Average Speed
5.5 mph
Average Speed

Detailed 4:45:00 Marathon Pace Chart

Split times for each kilometer to maintain your 4:45:00 marathon pace

Kilometer Split Time Cumulative Time
16:456:45
26:4513:30
36:4520:15
46:4527:01
56:4533:46
66:4540:31
76:4547:16
86:4554:02
96:451:00:47
106:451:07:32
116:451:14:17
126:451:21:03
136:451:27:48
146:451:34:33
156:451:41:18
166:451:48:04
176:451:54:49
186:452:01:34
196:452:08:19
206:452:15:05
216:452:21:50
226:452:28:35
236:452:35:21
246:452:42:06
256:452:48:51
266:452:55:36
276:453:02:22
286:453:09:07
296:453:15:52
306:453:22:37
316:453:29:23
326:453:36:08
336:453:42:53
346:453:49:38
356:453:56:24
366:454:03:09
376:454:09:54
386:454:16:39
396:454:23:25
406:454:30:10
416:454:36:55
426:454:43:40
42.1951:194:45:00

4:45:00 Marathon Strategy

🎯 Target Pace

Maintain 6:45 per kilometer (10:52 per mile) throughout the race. Start slightly slower for the first 5K.

⚡ Pacing Strategy

Run the first half in 2:22:30 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: 1:07:32, Half: 2:21:50, 30K: 3:22:37, Finish: 4:45:00

Related Pace Charts

← 4:30:00 All Marathon Paces 5:00:00 →

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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.