Paris Marathon 3:45 pace chart
A 3:45:00 finish at the Paris Marathon averages 8:35 per mile (5:20 per kilometre) — a fast recreational time, roughly the top quintile of a big-city field. Run at even effort rather than even pace, the easiest kilometre comes in around 4:38/km and the hardest around 5:54/km — about 76 seconds between the two extremes. Holding an identical number on every kilometre of a course with this profile means running the climbs too hard and the descents too easy. Held at even effort, halfway comes up at 1:52:25 — an almost exactly even split. The hardest kilometre on the course sits near kilometre 39; at this goal time it should take 5:53/km, and giving it that time is the difference between finishing Paris on plan and unravelling in the last hour.
Kilometre-by-kilometre targets for 3:45:00
Grade-adjusted splits computed from the Paris Marathon elevation profile with the Minetti gradient-cost model, scaled so the full course adds up to 3:45:00. Uphill sections get more time, downhills less, at one constant effort throughout.
| Kilometre | Target /km | Target /mi | Elev Δ | Elapsed |
|---|---|---|---|---|
| 1 | 5:10 | 8:18 | -19 ft (-6 m) | 5:10 |
| 2 | 5:40 | 9:07 | +38 ft (+12 m) | 10:49 |
| 3 | 5:19 | 8:33 | +1 ft (0 m) | 16:08 |
| 4 | 4:54 | 7:53 | -50 ft (-15 m) | 21:02 |
| 5 | 5:54 | 9:29 | +58 ft (+18 m) | 26:56 |
| 6 | 5:08 | 8:15 | -22 ft (-7 m) | 32:04 |
| 7 | 5:13 | 8:24 | -10 ft (-3 m) | 37:17 |
| 8 | 5:18 | 8:32 | -1 ft (0 m) | 42:35 |
| 9 | 5:43 | 9:12 | +46 ft (+14 m) | 48:18 |
| 10 | 5:25 | 8:43 | +11 ft (+3 m) | 53:43 |
| 11 | 4:59 | 8:02 | -42 ft (-13 m) | 58:43 |
| 12 | 5:31 | 8:53 | +22 ft (+7 m) | 1:04:14 |
| 13 | 5:06 | 8:13 | -24 ft (-7 m) | 1:09:20 |
| 14 | 5:20 | 8:34 | +1 ft (0 m) | 1:14:40 |
| 15 | 5:34 | 8:57 | +28 ft (+9 m) | 1:20:13 |
| 16 | 5:16 | 8:29 | -5 ft (-1 m) | 1:25:30 |
| 17 | 5:46 | 9:17 | +47 ft (+14 m) | 1:31:16 |
| 18 | 5:16 | 8:28 | -9 ft (-3 m) | 1:36:32 |
| 19 | 5:02 | 8:06 | -33 ft (-10 m) | 1:41:33 |
| 20 | 5:12 | 8:23 | -12 ft (-4 m) | 1:46:46 |
| 21 | 5:08 | 8:16 | -21 ft (-6 m) | 1:51:54 |
| 22 | 5:23 | 8:39 | +6 ft (+2 m) | 1:57:16 |
| 23 | 5:05 | 8:11 | -27 ft (-8 m) | 2:02:21 |
| 24 | 5:32 | 8:54 | +23 ft (+7 m) | 2:07:53 |
| 25 | 5:08 | 8:16 | -21 ft (-6 m) | 2:13:01 |
| 26 | 5:00 | 8:02 | -38 ft (-12 m) | 2:18:01 |
| 27 | 5:18 | 8:32 | -1 ft (0 m) | 2:23:19 |
| 28 | 5:19 | 8:33 | +1 ft (0 m) | 2:28:38 |
| 29 | 5:30 | 8:51 | +22 ft (+7 m) | 2:34:08 |
| 30 | 5:18 | 8:32 | -4 ft (-1 m) | 2:39:26 |
| 31 | 5:09 | 8:18 | -20 ft (-6 m) | 2:44:35 |
| 32 | 5:20 | 8:35 | +2 ft (+1 m) | 2:49:55 |
| 33 | 5:43 | 9:11 | +43 ft (+13 m) | 2:55:38 |
| 34 | 5:29 | 8:49 | +18 ft (+6 m) | 3:01:07 |
| 35 | 4:59 | 8:02 | -41 ft (-12 m) | 3:06:06 |
| 36 | 5:24 | 8:41 | +10 ft (+3 m) | 3:11:30 |
| 37 | 5:40 | 9:07 | +38 ft (+12 m) | 3:17:10 |
| 38 | 5:21 | 8:37 | +5 ft (+2 m) | 3:22:31 |
| 39 | 5:28 | 8:48 | +15 ft (+5 m) | 3:27:59 |
| 40 | 5:53 | 9:29 | +61 ft (+19 m) | 3:33:52 |
| 41 | 5:23 | 8:40 | -2 ft (-1 m) | 3:39:15 |
| 42 | 4:38 | 7:28 | -85 ft (-26 m) | 3:43:53 |
| 42.2 | 6:10 | 9:56 | +17 ft (+5 m) | 3:45:00 |
Frequently asked questions
What pace is a 3:45 marathon?
A 3:45:00 marathon is 8:35 per mile or 5:20 per kilometre held for the full 26.2 miles (42.195 km). On the Paris Marathon specifically, the elevation profile means even effort produces uneven splits — the table on this page gives the target for every kilometre.
What should my halfway split be for a 3:45 at the Paris Marathon?
1:52:25. That is the grade-adjusted halfway target for this course, not simply half of 3:45:00 — it accounts for where the climbing sits. Reaching the half meaningfully faster than this on this course usually means you have spent the effort you need for the closing miles.
Should I run even splits at the Paris Marathon?
Even effort at a 3:45 goal produces splits between 4:38 and 5:54 per kilometre — about 76 seconds between the easiest and hardest one. Grade-adjusted pacing gives back time on the descents and spends it on the climbs, which is what running an even physiological effort actually looks like on a course with this profile.
How are these Paris Marathon splits calculated?
Each kilometre is weighted by its gradient using the Minetti et al. (2002) cost-of-running polynomial, which measures the metabolic cost of running at grades from −45% to +45%. The total is then scaled so the whole course adds up to 3:45:00. Uphill sections get more time and downhill sections less, at a constant effort throughout.
Is 3:45 a realistic marathon goal?
3:45 is a fast recreational time, roughly the top quintile of a big-city field. Whether it is realistic for you depends on your recent race results and weekly volume rather than on the number itself — the race-time predictor on this site will convert a recent 5K, 10K or half-marathon result into a marathon estimate using the Riegel power-law model.