5:45 marathon pace
| Per mile | 13:10 |
|---|---|
| Per km | 8:11 |
| Halfway | 2:52:30 |
| Speed | 7.3 km/h |
A 5:45:00 marathon averages 13:10 per mile or 8:11 per kilometre — 7.3 km/h (4.6 mph) — held for all 26.2 miles (42.195 km). It is a steady, sustainable finish, and the pace most first-time marathoners should actually target.
Run evenly, you reach halfway in 2:52:30. On a flat course that is the target: a first half a shade slower costs very little, while banking time early is the most reliable way to lose it, and more, in the last 10 km.
Riegel's race-prediction formula puts the equivalent half marathon at 2:43:11, the 10K at 1:12:52 and the 5K at 34:28. Treat those as the minimum rather than the target: the formula assumes marathon-specific endurance, and runners on lower weekly mileage — first-timers especially — usually need to be faster over the shorter distances to hold this pace for the full marathon.
These are even splits for a flat course. On a hilly one the same finish time needs a different target for every kilometre, which the course pages grade-adjust from each marathon's own elevation profile.
Kilometre checkpoints for 5:45:00
| Distance | Elapsed |
|---|---|
| 5 km | 40:53 |
| 10 km | 1:21:46 |
| 15 km | 2:02:39 |
| 20 km | 2:43:32 |
| Half | 2:52:30 |
| 25 km | 3:24:24 |
| 30 km | 4:05:17 |
| 35 km | 4:46:10 |
| 40 km | 5:27:03 |
| Finish | 5:45:00 |
Mile splits for 5:45:00
| Mile | Elapsed |
|---|---|
| 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 |
Race times that predict 5:45
Riegel's formula with the distance-dependent exponent the race predictor uses. Treat these as a floor, not a target.
| Race | Time | Pace /km |
|---|---|---|
| 5K | 34:28 | 6:54 |
| 10K | 1:12:52 | 7:17 |
| Half marathon | 2:43:11 | 7:44 |
Frequently asked questions
What pace is a 5:45 marathon?
13:10 per mile, or 8:11 per kilometre, for the full 26.2 miles. That is 7.3 km/h or 4.6 mph.
What is the halfway split for a 5:45 marathon?
2:52:30 at even pace. On a flat course, arriving a little later than that is safer than arriving early; on a hilly course the right halfway time depends on where the climbing sits.
What half marathon time do I need for a 5:45 marathon?
Riegel's formula says 2:43:11 (7:44/km). Most runners need to be somewhat quicker than that — the prediction assumes you have the long-run endurance to hold pace for twice the distance, and it is optimistic for runners on modest weekly mileage.
What 5K and 10K times match a 5:45 marathon?
About 34:28 for 5K and 1:12:52 for 10K by the same formula. Shorter races are a weaker guide to the marathon than a half is, because they depend much less on endurance.
Is 5:45 a good marathon time?
It is a steady, sustainable finish, and the pace most first-time marathoners should actually target. Whether it is the right goal for you depends on your recent race results and training, not on where it sits in the field.