Marathon goal · 4:45:00

4:45 Marathon Pace

A 4:45 marathon is a fully trained marathon — 26.2 miles run with intent, at a pace that keeps the day enjoyable rather than survivable. The requirement is exact: 10:52 per mile or 6:45 per kilometre, held for 26.2 miles (42.20 km), from the start line to the finish — the chart below has the goal pre-selected with every split and a printable pace band.

Required pace: 10:52 /mi
Metric pace: 6:45 /km
Goal time: 4:45:00
5K equivalent: 29:56

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Splits

Marathon pace chart: goal finish times with the average pace per mile and per kilometre each one requires, plus the even-pace halfway split and checkpoint times along the way.
Goal time	Pace /mi	Pace /km	5K	10K	Halfway
2:00:00	4:35	2:51	14:13	28:26	1:00:00
2:01:00	4:37	2:52	14:20	28:41	1:00:30
2:02:00	4:39	2:53	14:27	28:55	1:01:00
2:03:00	4:41	2:55	14:35	29:09	1:01:30
2:04:00	4:44	2:56	14:42	29:23	1:02:00
2:05:00	4:46	2:58	14:49	29:37	1:02:30
2:06:00	4:48	2:59	14:56	29:52	1:03:00
2:07:00	4:51	3:01	15:03	30:06	1:03:30
2:08:00	4:53	3:02	15:10	30:20	1:04:00
2:09:00	4:55	3:03	15:17	30:34	1:04:30
2:10:00	4:57	3:05	15:24	30:49	1:05:00
2:11:00	5:00	3:06	15:31	31:03	1:05:30
2:12:00	5:02	3:08	15:38	31:17	1:06:00
2:13:00	5:04	3:09	15:46	31:31	1:06:30
2:14:00	5:07	3:11	15:53	31:45	1:07:00
2:15:00	5:09	3:12	16:00	32:00	1:07:30
2:16:00	5:11	3:13	16:07	32:14	1:08:00
2:17:00	5:14	3:15	16:14	32:28	1:08:30
2:18:00	5:16	3:16	16:21	32:42	1:09:00
2:19:00	5:18	3:18	16:28	32:57	1:09:30
2:20:00	5:20	3:19	16:35	33:11	1:10:00
2:21:00	5:23	3:20	16:42	33:25	1:10:30
2:22:00	5:25	3:22	16:50	33:39	1:11:00
2:23:00	5:27	3:23	16:57	33:53	1:11:30
2:24:00	5:30	3:25	17:04	34:08	1:12:00
2:25:00	5:32	3:26	17:11	34:22	1:12:30
2:26:00	5:34	3:28	17:18	34:36	1:13:00
2:27:00	5:36	3:29	17:25	34:50	1:13:30
2:28:00	5:39	3:30	17:32	35:05	1:14:00
2:29:00	5:41	3:32	17:39	35:19	1:14:30
2:30:00	5:43	3:33	17:46	35:33	1:15:00
2:31:00	5:46	3:35	17:54	35:47	1:15:30
2:32:00	5:48	3:36	18:01	36:01	1:16:00
2:33:00	5:50	3:38	18:08	36:16	1:16:30
2:34:00	5:52	3:39	18:15	36:30	1:17:00
2:35:00	5:55	3:40	18:22	36:44	1:17:30
2:36:00	5:57	3:42	18:29	36:58	1:18:00
2:37:00	5:59	3:43	18:36	37:12	1:18:30
2:38:00	6:02	3:45	18:43	37:27	1:19:00
2:39:00	6:04	3:46	18:50	37:41	1:19:30
2:40:00	6:06	3:48	18:58	37:55	1:20:00
2:41:00	6:08	3:49	19:05	38:09	1:20:30
2:42:00	6:11	3:50	19:12	38:24	1:21:00
2:43:00	6:13	3:52	19:19	38:38	1:21:30
2:44:00	6:15	3:53	19:26	38:52	1:22:00
2:45:00	6:18	3:55	19:33	39:06	1:22:30
2:45:30	6:19	3:55	19:37	39:13	1:22:45
2:46:00	6:20	3:56	19:40	39:20	1:23:00
2:46:30	6:21	3:57	19:44	39:28	1:23:15
2:47:00	6:22	3:57	19:47	39:35	1:23:30
2:47:30	6:23	3:58	19:51	39:42	1:23:45
2:48:00	6:24	3:59	19:54	39:49	1:24:00
2:48:30	6:26	4:00	19:58	39:56	1:24:15
2:49:00	6:27	4:00	20:02	40:03	1:24:30
2:49:30	6:28	4:01	20:05	40:10	1:24:45
2:50:00	6:29	4:02	20:09	40:17	1:25:00
2:50:30	6:30	4:02	20:12	40:24	1:25:15
2:51:00	6:31	4:03	20:16	40:32	1:25:30
2:51:30	6:32	4:04	20:19	40:39	1:25:45
2:52:00	6:34	4:05	20:23	40:46	1:26:00
2:52:30	6:35	4:05	20:26	40:53	1:26:15
2:53:00	6:36	4:06	20:30	41:00	1:26:30
2:53:30	6:37	4:07	20:34	41:07	1:26:45
2:54:00	6:38	4:07	20:37	41:14	1:27:00
2:54:30	6:39	4:08	20:41	41:21	1:27:15
2:55:00	6:40	4:09	20:44	41:28	1:27:30
2:55:30	6:42	4:10	20:48	41:36	1:27:45
2:56:00	6:43	4:10	20:51	41:43	1:28:00
2:56:30	6:44	4:11	20:55	41:50	1:28:15
2:57:00	6:45	4:12	20:58	41:57	1:28:30
2:57:30	6:46	4:12	21:02	42:04	1:28:45
2:58:00	6:47	4:13	21:06	42:11	1:29:00
2:58:30	6:48	4:14	21:09	42:18	1:29:15
2:59:00	6:50	4:15	21:13	42:25	1:29:30
2:59:30	6:51	4:15	21:16	42:32	1:29:45
3:00:00	6:52	4:16	21:20	42:40	1:30:00
3:00:30	6:53	4:17	21:23	42:47	1:30:15
3:01:00	6:54	4:17	21:27	42:54	1:30:30
3:01:30	6:55	4:18	21:30	43:01	1:30:45
3:02:00	6:56	4:19	21:34	43:08	1:31:00
3:02:30	6:58	4:20	21:38	43:15	1:31:15
3:03:00	6:59	4:20	21:41	43:22	1:31:30
3:03:30	7:00	4:21	21:45	43:29	1:31:45
3:04:00	7:01	4:22	21:48	43:36	1:32:00
3:04:30	7:02	4:22	21:52	43:44	1:32:15
3:05:00	7:03	4:23	21:55	43:51	1:32:30
3:05:30	7:05	4:24	21:59	43:58	1:32:45
3:06:00	7:06	4:24	22:02	44:05	1:33:00
3:06:30	7:07	4:25	22:06	44:12	1:33:15
3:07:00	7:08	4:26	22:10	44:19	1:33:30
3:07:30	7:09	4:27	22:13	44:26	1:33:45
3:08:00	7:10	4:27	22:17	44:33	1:34:00
3:08:30	7:11	4:28	22:20	44:40	1:34:15
3:09:00	7:13	4:29	22:24	44:48	1:34:30
3:09:30	7:14	4:29	22:27	44:55	1:34:45
3:10:00	7:15	4:30	22:31	45:02	1:35:00
3:10:30	7:16	4:31	22:34	45:09	1:35:15
3:11:00	7:17	4:32	22:38	45:16	1:35:30
3:11:30	7:18	4:32	22:42	45:23	1:35:45
3:12:00	7:19	4:33	22:45	45:30	1:36:00
3:12:30	7:21	4:34	22:49	45:37	1:36:15
3:13:00	7:22	4:34	22:52	45:44	1:36:30
3:13:30	7:23	4:35	22:56	45:52	1:36:45
3:14:00	7:24	4:36	22:59	45:59	1:37:00
3:14:30	7:25	4:37	23:03	46:06	1:37:15
3:15:00	7:26	4:37	23:06	46:13	1:37:30
3:15:30	7:27	4:38	23:10	46:20	1:37:45
3:16:00	7:29	4:39	23:14	46:27	1:38:00
3:16:30	7:30	4:39	23:17	46:34	1:38:15
3:17:00	7:31	4:40	23:21	46:41	1:38:30
3:17:30	7:32	4:41	23:24	46:48	1:38:45
3:18:00	7:33	4:42	23:28	46:55	1:39:00
3:18:30	7:34	4:42	23:31	47:03	1:39:15
3:19:00	7:35	4:43	23:35	47:10	1:39:30
3:19:30	7:37	4:44	23:38	47:17	1:39:45
3:20:00	7:38	4:44	23:42	47:24	1:40:00
3:20:30	7:39	4:45	23:46	47:31	1:40:15
3:21:00	7:40	4:46	23:49	47:38	1:40:30
3:21:30	7:41	4:47	23:53	47:45	1:40:45
3:22:00	7:42	4:47	23:56	47:52	1:41:00
3:22:30	7:43	4:48	24:00	47:59	1:41:15
3:23:00	7:45	4:49	24:03	48:07	1:41:30
3:23:30	7:46	4:49	24:07	48:14	1:41:45
3:24:00	7:47	4:50	24:10	48:21	1:42:00
3:24:30	7:48	4:51	24:14	48:28	1:42:15
3:25:00	7:49	4:52	24:18	48:35	1:42:30
3:25:30	7:50	4:52	24:21	48:42	1:42:45
3:26:00	7:51	4:53	24:25	48:49	1:43:00
3:26:30	7:53	4:54	24:28	48:56	1:43:15
3:27:00	7:54	4:54	24:32	49:03	1:43:30
3:27:30	7:55	4:55	24:35	49:11	1:43:45
3:28:00	7:56	4:56	24:39	49:18	1:44:00
3:28:30	7:57	4:56	24:42	49:25	1:44:15
3:29:00	7:58	4:57	24:46	49:32	1:44:30
3:29:30	7:59	4:58	24:50	49:39	1:44:45
3:30:00	8:01	4:59	24:53	49:46	1:45:00
3:30:30	8:02	4:59	24:57	49:53	1:45:15
3:31:00	8:03	5:00	25:00	50:00	1:45:30
3:31:30	8:04	5:01	25:04	50:07	1:45:45
3:32:00	8:05	5:01	25:07	50:15	1:46:00
3:32:30	8:06	5:02	25:11	50:22	1:46:15
3:33:00	8:07	5:03	25:14	50:29	1:46:30
3:33:30	8:09	5:04	25:18	50:36	1:46:45
3:34:00	8:10	5:04	25:22	50:43	1:47:00
3:34:30	8:11	5:05	25:25	50:50	1:47:15
3:35:00	8:12	5:06	25:29	50:57	1:47:30
3:35:30	8:13	5:06	25:32	51:04	1:47:45
3:36:00	8:14	5:07	25:36	51:11	1:48:00
3:36:30	8:15	5:08	25:39	51:19	1:48:15
3:37:00	8:17	5:09	25:43	51:26	1:48:30
3:37:30	8:18	5:09	25:46	51:33	1:48:45
3:38:00	8:19	5:10	25:50	51:40	1:49:00
3:38:30	8:20	5:11	25:54	51:47	1:49:15
3:39:00	8:21	5:11	25:57	51:54	1:49:30
3:39:30	8:22	5:12	26:01	52:01	1:49:45
3:40:00	8:23	5:13	26:04	52:08	1:50:00
3:40:30	8:25	5:14	26:08	52:15	1:50:15
3:41:00	8:26	5:14	26:11	52:23	1:50:30
3:41:30	8:27	5:15	26:15	52:30	1:50:45
3:42:00	8:28	5:16	26:18	52:37	1:51:00
3:42:30	8:29	5:16	26:22	52:44	1:51:15
3:43:00	8:30	5:17	26:25	52:51	1:51:30
3:43:30	8:31	5:18	26:29	52:58	1:51:45
3:44:00	8:33	5:19	26:33	53:05	1:52:00
3:44:30	8:34	5:19	26:36	53:12	1:52:15
3:45:00	8:35	5:20	26:40	53:19	1:52:30
3:45:30	8:36	5:21	26:43	53:27	1:52:45
3:46:00	8:37	5:21	26:47	53:34	1:53:00
3:46:30	8:38	5:22	26:50	53:41	1:53:15
3:47:00	8:39	5:23	26:54	53:48	1:53:30
3:47:30	8:41	5:23	26:57	53:55	1:53:45
3:48:00	8:42	5:24	27:01	54:02	1:54:00
3:48:30	8:43	5:25	27:05	54:09	1:54:15
3:49:00	8:44	5:26	27:08	54:16	1:54:30
3:49:30	8:45	5:26	27:12	54:23	1:54:45
3:50:00	8:46	5:27	27:15	54:31	1:55:00
3:50:30	8:47	5:28	27:19	54:38	1:55:15
3:51:00	8:49	5:28	27:22	54:45	1:55:30
3:51:30	8:50	5:29	27:26	54:52	1:55:45
3:52:00	8:51	5:30	27:29	54:59	1:56:00
3:52:30	8:52	5:31	27:33	55:06	1:56:15
3:53:00	8:53	5:31	27:37	55:13	1:56:30
3:53:30	8:54	5:32	27:40	55:20	1:56:45
3:54:00	8:55	5:33	27:44	55:27	1:57:00
3:54:30	8:57	5:33	27:47	55:35	1:57:15
3:55:00	8:58	5:34	27:51	55:42	1:57:30
3:55:30	8:59	5:35	27:54	55:49	1:57:45
3:56:00	9:00	5:36	27:58	55:56	1:58:00
3:56:30	9:01	5:36	28:01	56:03	1:58:15
3:57:00	9:02	5:37	28:05	56:10	1:58:30
3:57:30	9:04	5:38	28:09	56:17	1:58:45
3:58:00	9:05	5:38	28:12	56:24	1:59:00
3:58:30	9:06	5:39	28:16	56:31	1:59:15
3:59:00	9:07	5:40	28:19	56:39	1:59:30
3:59:30	9:08	5:41	28:23	56:46	1:59:45
4:00:00	9:09	5:41	28:26	56:53	2:00:00
4:00:30	9:10	5:42	28:30	57:00	2:00:15
4:01:00	9:12	5:43	28:33	57:07	2:00:30
4:01:30	9:13	5:43	28:37	57:14	2:00:45
4:02:00	9:14	5:44	28:41	57:21	2:01:00
4:02:30	9:15	5:45	28:44	57:28	2:01:15
4:03:00	9:16	5:46	28:48	57:35	2:01:30
4:03:30	9:17	5:46	28:51	57:42	2:01:45
4:04:00	9:18	5:47	28:55	57:50	2:02:00
4:04:30	9:20	5:48	28:58	57:57	2:02:15
4:05:00	9:21	5:48	29:02	58:04	2:02:30
4:05:30	9:22	5:49	29:05	58:11	2:02:45
4:06:00	9:23	5:50	29:09	58:18	2:03:00
4:06:30	9:24	5:51	29:13	58:25	2:03:15
4:07:00	9:25	5:51	29:16	58:32	2:03:30
4:07:30	9:26	5:52	29:20	58:39	2:03:45
4:08:00	9:28	5:53	29:23	58:46	2:04:00
4:08:30	9:29	5:53	29:27	58:54	2:04:15
4:09:00	9:30	5:54	29:30	59:01	2:04:30
4:09:30	9:31	5:55	29:34	59:08	2:04:45
4:10:00	9:32	5:55	29:37	59:15	2:05:00
4:10:30	9:33	5:56	29:41	59:22	2:05:15
4:11:00	9:34	5:57	29:45	59:29	2:05:30
4:11:30	9:36	5:58	29:48	59:36	2:05:45
4:12:00	9:37	5:58	29:52	59:43	2:06:00
4:12:30	9:38	5:59	29:55	59:50	2:06:15
4:13:00	9:39	6:00	29:59	59:58	2:06:30
4:13:30	9:40	6:00	30:02	1:00:05	2:06:45
4:14:00	9:41	6:01	30:06	1:00:12	2:07:00
4:14:30	9:42	6:02	30:09	1:00:19	2:07:15
4:15:00	9:44	6:03	30:13	1:00:26	2:07:30
4:15:30	9:45	6:03	30:17	1:00:33	2:07:45
4:16:00	9:46	6:04	30:20	1:00:40	2:08:00
4:16:30	9:47	6:05	30:24	1:00:47	2:08:15
4:17:00	9:48	6:05	30:27	1:00:54	2:08:30
4:17:30	9:49	6:06	30:31	1:01:02	2:08:45
4:18:00	9:50	6:07	30:34	1:01:09	2:09:00
4:18:30	9:52	6:08	30:38	1:01:16	2:09:15
4:19:00	9:53	6:08	30:41	1:01:23	2:09:30
4:19:30	9:54	6:09	30:45	1:01:30	2:09:45
4:20:00	9:55	6:10	30:49	1:01:37	2:10:00
4:20:30	9:56	6:10	30:52	1:01:44	2:10:15
4:21:00	9:57	6:11	30:56	1:01:51	2:10:30
4:21:30	9:58	6:12	30:59	1:01:58	2:10:45
4:22:00	10:00	6:13	31:03	1:02:06	2:11:00
4:22:30	10:01	6:13	31:06	1:02:13	2:11:15
4:23:00	10:02	6:14	31:10	1:02:20	2:11:30
4:23:30	10:03	6:15	31:13	1:02:27	2:11:45
4:24:00	10:04	6:15	31:17	1:02:34	2:12:00
4:24:30	10:05	6:16	31:21	1:02:41	2:12:15
4:25:00	10:06	6:17	31:24	1:02:48	2:12:30
4:25:30	10:08	6:18	31:28	1:02:55	2:12:45
4:26:00	10:09	6:18	31:31	1:03:02	2:13:00
4:26:30	10:10	6:19	31:35	1:03:10	2:13:15
4:27:00	10:11	6:20	31:38	1:03:17	2:13:30
4:27:30	10:12	6:20	31:42	1:03:24	2:13:45
4:28:00	10:13	6:21	31:45	1:03:31	2:14:00
4:28:30	10:14	6:22	31:49	1:03:38	2:14:15
4:29:00	10:16	6:23	31:53	1:03:45	2:14:30
4:29:30	10:17	6:23	31:56	1:03:52	2:14:45
4:30:00	10:18	6:24	32:00	1:03:59	2:15:00
4:31:00	10:20	6:25	32:07	1:04:14	2:15:30
4:32:00	10:22	6:27	32:14	1:04:28	2:16:00
4:33:00	10:25	6:28	32:21	1:04:42	2:16:30
4:34:00	10:27	6:30	32:28	1:04:56	2:17:00
4:35:00	10:29	6:31	32:35	1:05:10	2:17:30
4:36:00	10:32	6:32	32:42	1:05:25	2:18:00
4:37:00	10:34	6:34	32:49	1:05:39	2:18:30
4:38:00	10:36	6:35	32:57	1:05:53	2:19:00
4:39:00	10:38	6:37	33:04	1:06:07	2:19:30
4:40:00	10:41	6:38	33:11	1:06:22	2:20:00
4:41:00	10:43	6:40	33:18	1:06:36	2:20:30
4:42:00	10:45	6:41	33:25	1:06:50	2:21:00
4:43:00	10:48	6:42	33:32	1:07:04	2:21:30
4:44:00	10:50	6:44	33:39	1:07:18	2:22:00
4:45:00	10:52	6:45	33:46	1:07:33	2:22:30
4:46:00	10:54	6:47	33:53	1:07:47	2:23:00
4:47:00	10:57	6:48	34:01	1:08:01	2:23:30
4:48:00	10:59	6:50	34:08	1:08:15	2:24:00
4:49:00	11:01	6:51	34:15	1:08:29	2:24:30
4:50:00	11:04	6:52	34:22	1:08:44	2:25:00
4:51:00	11:06	6:54	34:29	1:08:58	2:25:30
4:52:00	11:08	6:55	34:36	1:09:12	2:26:00
4:53:00	11:11	6:57	34:43	1:09:26	2:26:30
4:54:00	11:13	6:58	34:50	1:09:41	2:27:00
4:55:00	11:15	6:59	34:57	1:09:55	2:27:30
4:56:00	11:17	7:01	35:05	1:10:09	2:28:00
4:57:00	11:20	7:02	35:12	1:10:23	2:28:30
4:58:00	11:22	7:04	35:19	1:10:37	2:29:00
4:59:00	11:24	7:05	35:26	1:10:52	2:29:30
5:00:00	11:27	7:07	35:33	1:11:06	2:30:00
5:01:00	11:29	7:08	35:40	1:11:20	2:30:30
5:02:00	11:31	7:09	35:47	1:11:34	2:31:00
5:03:00	11:33	7:11	35:54	1:11:49	2:31:30
5:04:00	11:36	7:12	36:01	1:12:03	2:32:00
5:05:00	11:38	7:14	36:09	1:12:17	2:32:30
5:06:00	11:40	7:15	36:16	1:12:31	2:33:00
5:07:00	11:43	7:17	36:23	1:12:45	2:33:30
5:08:00	11:45	7:18	36:30	1:13:00	2:34:00
5:09:00	11:47	7:19	36:37	1:13:14	2:34:30
5:10:00	11:49	7:21	36:44	1:13:28	2:35:00
5:11:00	11:52	7:22	36:51	1:13:42	2:35:30
5:12:00	11:54	7:24	36:58	1:13:57	2:36:00
5:13:00	11:56	7:25	37:05	1:14:11	2:36:30
5:14:00	11:59	7:26	37:12	1:14:25	2:37:00
5:15:00	12:01	7:28	37:20	1:14:39	2:37:30
5:16:00	12:03	7:29	37:27	1:14:53	2:38:00
5:17:00	12:05	7:31	37:34	1:15:08	2:38:30
5:18:00	12:08	7:32	37:41	1:15:22	2:39:00
5:19:00	12:10	7:34	37:48	1:15:36	2:39:30
5:20:00	12:12	7:35	37:55	1:15:50	2:40:00
5:21:00	12:15	7:36	38:02	1:16:05	2:40:30
5:22:00	12:17	7:38	38:09	1:16:19	2:41:00
5:23:00	12:19	7:39	38:16	1:16:33	2:41:30
5:24:00	12:21	7:41	38:24	1:16:47	2:42:00
5:25:00	12:24	7:42	38:31	1:17:01	2:42:30
5:26:00	12:26	7:44	38:38	1:17:16	2:43:00
5:27:00	12:28	7:45	38:45	1:17:30	2:43:30
5:28:00	12:31	7:46	38:52	1:17:44	2:44:00
5:29:00	12:33	7:48	38:59	1:17:58	2:44:30
5:30:00	12:35	7:49	39:06	1:18:12	2:45:00
5:31:00	12:37	7:51	39:13	1:18:27	2:45:30
5:32:00	12:40	7:52	39:20	1:18:41	2:46:00
5:33:00	12:42	7:54	39:28	1:18:55	2:46:30
5:34:00	12:44	7:55	39:35	1:19:09	2:47:00
5:35:00	12:47	7:56	39:42	1:19:24	2:47:30
5:36:00	12:49	7:58	39:49	1:19:38	2:48:00
5:37:00	12:51	7:59	39:56	1:19:52	2:48:30
5:38:00	12:53	8:01	40:03	1:20:06	2:49:00
5:39:00	12:56	8:02	40:10	1:20:20	2:49:30
5:40:00	12:58	8:03	40:17	1:20:35	2:50:00
5:41:00	13:00	8:05	40:24	1:20:49	2:50:30
5:42:00	13:03	8:06	40:32	1:21:03	2:51:00
5:43:00	13:05	8:08	40:39	1:21:17	2:51:30
5:44:00	13:07	8:09	40:46	1:21:32	2:52:00
5:45:00	13:10	8:11	40:53	1:21:46	2:52:30
5:46:00	13:12	8:12	41:00	1:22:00	2:53:00
5:47:00	13:14	8:13	41:07	1:22:14	2:53:30
5:48:00	13:16	8:15	41:14	1:22:28	2:54:00
5:49:00	13:19	8:16	41:21	1:22:43	2:54:30
5:50:00	13:21	8:18	41:28	1:22:57	2:55:00
5:51:00	13:23	8:19	41:36	1:23:11	2:55:30
5:52:00	13:26	8:21	41:43	1:23:25	2:56:00
5:53:00	13:28	8:22	41:50	1:23:40	2:56:30
5:54:00	13:30	8:23	41:57	1:23:54	2:57:00
5:55:00	13:32	8:25	42:04	1:24:08	2:57:30
5:56:00	13:35	8:26	42:11	1:24:22	2:58:00
5:57:00	13:37	8:28	42:18	1:24:36	2:58:30
5:58:00	13:39	8:29	42:25	1:24:51	2:59:00
5:59:00	13:42	8:30	42:32	1:25:05	2:59:30
6:00:00	13:44	8:32	42:40	1:25:19	3:00:00
6:01:00	13:46	8:33	42:47	1:25:33	3:00:30
6:02:00	13:48	8:35	42:54	1:25:48	3:01:00
6:03:00	13:51	8:36	43:01	1:26:02	3:01:30
6:04:00	13:53	8:38	43:08	1:26:16	3:02:00
6:05:00	13:55	8:39	43:15	1:26:30	3:02:30
6:06:00	13:58	8:40	43:22	1:26:44	3:03:00
6:07:00	14:00	8:42	43:29	1:26:59	3:03:30
6:08:00	14:02	8:43	43:36	1:27:13	3:04:00
6:09:00	14:04	8:45	43:44	1:27:27	3:04:30
6:10:00	14:07	8:46	43:51	1:27:41	3:05:00
6:11:00	14:09	8:48	43:58	1:27:56	3:05:30
6:12:00	14:11	8:49	44:05	1:28:10	3:06:00
6:13:00	14:14	8:50	44:12	1:28:24	3:06:30
6:14:00	14:16	8:52	44:19	1:28:38	3:07:00
6:15:00	14:18	8:53	44:26	1:28:52	3:07:30
6:16:00	14:20	8:55	44:33	1:29:07	3:08:00
6:17:00	14:23	8:56	44:40	1:29:21	3:08:30
6:18:00	14:25	8:58	44:48	1:29:35	3:09:00
6:19:00	14:27	8:59	44:55	1:29:49	3:09:30
6:20:00	14:30	9:00	45:02	1:30:03	3:10:00
6:21:00	14:32	9:02	45:09	1:30:18	3:10:30
6:22:00	14:34	9:03	45:16	1:30:32	3:11:00
6:23:00	14:36	9:05	45:23	1:30:46	3:11:30
6:24:00	14:39	9:06	45:30	1:31:00	3:12:00
6:25:00	14:41	9:07	45:37	1:31:15	3:12:30
6:26:00	14:43	9:09	45:44	1:31:29	3:13:00
6:27:00	14:46	9:10	45:52	1:31:43	3:13:30
6:28:00	14:48	9:12	45:59	1:31:57	3:14:00
6:29:00	14:50	9:13	46:06	1:32:11	3:14:30
6:30:00	14:52	9:15	46:13	1:32:26	3:15:00
6:31:00	14:55	9:16	46:20	1:32:40	3:15:30
6:32:00	14:57	9:17	46:27	1:32:54	3:16:00
6:33:00	14:59	9:19	46:34	1:33:08	3:16:30
6:34:00	15:02	9:20	46:41	1:33:23	3:17:00
6:35:00	15:04	9:22	46:48	1:33:37	3:17:30
6:36:00	15:06	9:23	46:55	1:33:51	3:18:00
6:37:00	15:09	9:25	47:03	1:34:05	3:18:30
6:38:00	15:11	9:26	47:10	1:34:19	3:19:00
6:39:00	15:13	9:27	47:17	1:34:34	3:19:30
6:40:00	15:15	9:29	47:24	1:34:48	3:20:00
6:41:00	15:18	9:30	47:31	1:35:02	3:20:30
6:42:00	15:20	9:32	47:38	1:35:16	3:21:00
6:43:00	15:22	9:33	47:45	1:35:31	3:21:30
6:44:00	15:25	9:34	47:52	1:35:45	3:22:00
6:45:00	15:27	9:36	47:59	1:35:59	3:22:30
6:46:00	15:29	9:37	48:07	1:36:13	3:23:00
6:47:00	15:31	9:39	48:14	1:36:27	3:23:30
6:48:00	15:34	9:40	48:21	1:36:42	3:24:00
6:49:00	15:36	9:42	48:28	1:36:56	3:24:30
6:50:00	15:38	9:43	48:35	1:37:10	3:25:00
6:51:00	15:41	9:44	48:42	1:37:24	3:25:30
6:52:00	15:43	9:46	48:49	1:37:39	3:26:00
6:53:00	15:45	9:47	48:56	1:37:53	3:26:30
6:54:00	15:47	9:49	49:03	1:38:07	3:27:00
6:55:00	15:50	9:50	49:11	1:38:21	3:27:30
6:56:00	15:52	9:52	49:18	1:38:35	3:28:00
6:57:00	15:54	9:53	49:25	1:38:50	3:28:30
6:58:00	15:57	9:54	49:32	1:39:04	3:29:00
6:59:00	15:59	9:56	49:39	1:39:18	3:29:30
7:00:00	16:01	9:57	49:46	1:39:32	3:30:00

Tap a goal time for splits, checkpoints and a printable pace band

Marathon · even splits

4:45:00

10:52 /mi

6:45 /km

5K33:4610K1:07:33Half2:22:30Finish4:45:00

Mi 1
10:53
10:53
Mi 2
10:53
21:46
Mi 3
10:53
32:39
Mi 4
10:53
43:32
Mi 5
10:53
54:25
Mi 6
10:52
1:05:17
Mi 7
10:52
1:16:09
Mi 8
10:52
1:27:01
Mi 9
10:52
1:37:53
Mi 10
10:52
1:48:45
Mi 11
10:52
1:59:37
Mi 12
10:52
2:10:29
Mi 13
10:52
2:21:21
Mi 14
10:52
2:32:13
Mi 15
10:52
2:43:05
Mi 16
10:52
2:53:57
Mi 17
10:52
3:04:49
Mi 18
10:52
3:15:41
Mi 19
10:52
3:26:33
Mi 20
10:52
3:37:25
Mi 21
10:52
3:48:17
Mi 22
10:52
3:59:09
Mi 23
10:52
4:10:01
Mi 24
10:52
4:20:53
Mi 25
10:52
4:31:45
Mi 26
10:52
4:42:37
Mi 26.2 *
2:23
4:45:00

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Where does 10:52/mi come from?

The arithmetic

4:45:00 = 285 minutes

285.00 min ÷ 26.219 mi = 10.870 min per mile

285.00 min ÷ 42.195 km = 6.754 min per km

4:45 marathon = 10:52/mi = 6:45/km, every split of the way

Is a 4:45:00 marathon realistic?

Realistic with a half marathon around 2:14–2:17 or a 10K around 62–63 minutes. Runners moving up from a 5:00+ first marathon typically reach 4:45 with one structured cycle: more weekly volume, genuine long runs, and a few sessions at goal pace. The biggest lever is usually the long run's length, not its speed.

Typical prerequisite performances — rules of thumb, not predictions

5K ≈ 29:56
10K ≈ 1:01:22
Half ≈ 2:16:15

What does this goal mean for training?

Goal pace is 10:52/mi, easy running at 12:25–12:55/mi. Build the long run to 18–20 miles at 11:15–11:45/mi with optional 3–5 mile finishes at 10:52/mi. A run/walk strategy (for instance 9:1 on, 0:1 off) is a legitimate way to hold this pace — it lands within seconds of even running and keeps the legs fresher at 40 km.

Training paces implied by a 4:45:00 marathon.
Session	Pace /mi	Role
Race goal	10:52	the pace on the day
Tempo / threshold	10:27–10:37	comfortably hard, 20–40 min
Long run	11:22–11:52	the backbone of the build
Easy running	12:22–12:52	conversational, most miles

Ranges are standard coaching rules of thumb — individual economy varies

Nearby goal times

Faster

4:40 Marathon pace

10:41/mi

Next milestone

4:50 Marathon pace

11:04/mi

All marathon goals

4:45 Marathon Pace

Where does 10:52/mi come from?

Is a 4:45:00 marathon realistic?

What does this goal mean for training?

Nearby goal times

More pace charts