MARATHON GOAL PACE

2:45 Marathon Pace

The exact even pace, per-kilometer splits and checkpoint times you need to run a 2:45 marathon — plus fueling and equivalent race times. Free.

Required even pace
3:55
per mile 6:18 · speed 15.3 km/h · finish 2:45
5K split
19:33
Halfway
1:22:30
30K split
1:57:19
Want a different target? Use the full pace calculator & race predictor.
CHECKPOINT SPLITS
DistanceTime at even pace
5K19:33
10K39:06
15K58:39
Half1:22:30
25K1:37:46
30K1:57:19
35K2:16:52
40K2:36:25
Finish2:45:00

⚡ Fueling for a 2:45 marathon

At roughly 2.8 hours of running, aim for about 60–90 g of carbohydrate per hour (≈ 165–248 g total) and 300–800 mg sodium per hour. Test your exact fueling in training — never race on something new.

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EQUIVALENT RACE TIMES
5K
17:12
10K
35:52
Half
1:19:08
Marathon
2:45
Equivalent performances at the same fitness (Riegel model). Useful for pacing tune-up races.
Full kilometer-by-kilometer split table ▾
KMCumulativePace/km
1 km3:553:55
2 km7:493:55
3 km11:443:55
4 km15:383:55
5 km19:333:55
6 km23:283:55
7 km27:223:55
8 km31:173:55
9 km35:123:55
10 km39:063:55
11 km43:013:55
12 km46:553:55
13 km50:503:55
14 km54:453:55
15 km58:393:55
16 km1:02:343:55
17 km1:06:293:55
18 km1:10:233:55
19 km1:14:183:55
20 km1:18:123:55
21 km1:22:073:55
22 km1:26:023:55
23 km1:29:563:55
24 km1:33:513:55
25 km1:37:463:55
26 km1:41:403:55
27 km1:45:353:55
28 km1:49:293:55
29 km1:53:243:55
30 km1:57:193:55
31 km2:01:133:55
32 km2:05:083:55
33 km2:09:033:55
34 km2:12:573:55
35 km2:16:523:55
36 km2:20:463:55
37 km2:24:413:55
38 km2:28:363:55
39 km2:32:303:55
40 km2:36:253:55
41 km2:40:203:55
42 km2:44:143:55
42.195 km2:45:003:55

How to actually run a 2:45 marathon

The pace above assumes an even effort. In a study of over 4 million race records, 28% of men and 17% of women slowed dramatically in the second half — "hitting the wall" — almost always because they banked time early. Aim to reach halfway (1:22:30) on schedule or a few seconds behind, then hold. A flat, even or slight negative split is how most runners hit 2:45.

What pace is a 2:45 marathon?

A 2:45 marathon requires an even pace of 3:55 per kilometer (6:18 per mile), about 15.3 km/h. Over 42.195 km that adds up to exactly 2:45.

What are the 5K, 10K and halfway splits for a 2:45 marathon?

At even pace you pass 5K in 19:33, 10K in 39:06, and the halfway point (21.1 km) in 1:22:30. Reaching halfway meaningfully faster than 1:22:30 is the classic positive-split mistake that causes late-race slowdown.

How many carbohydrates do I need for a 2:45 marathon?

For a run of about 2.8 hours, sports-nutrition consensus is roughly 60–90 g of carbohydrate per hour — around 165–248 g total — plus 300–800 mg of sodium per hour depending on sweat rate. Practice your exact fueling in training; never try anything new on race day.

→3:00 marathon pace ≡All marathon goal times ⏱Pace calculator & predictor

Times are mathematical even-pace targets, not a guarantee. Real results vary with course, weather, fitness and fueling. Nutrition guidance is general — consult a professional for individual needs.