But let’s be honest – holding a steady 3:45 marathon pace isn’t just about willpower. It’s about discipline, smart pacing, fuel timing, and learning how your body responds under pressure. Whether you’ve been chasing this time for years or you’re stepping up from a slower finish, this article will walk you through everything you need to know: from pacing strategy and training sessions to fueling, mental toughness, and gear.
Let’s break it down and help you run your smartest race yet.
What Exactly Is the 3 45 Marathon Pace?
To finish a marathon in 3:45, you need to average 5:19 per kilometer or 8:34 per mile from start to finish. This pace demands control and endurance, especially in the final third of the race where most runners begin to fade. It’s not elite-level fast, but it’s far from easy.
This goal pace is often used as a target by intermediate runners aiming to improve their performance after breaking 4 hours. Holding 3 45 marathon pace requires balancing efficiency and energy conservation. Running too fast early burns your legs, while starting too slow can leave too much ground to make up later.
Here’s a pace chart to help you stay on track throughout your race:
| Distance | Cumulative Time | Split Pace |
|---|---|---|
| 5 km | 26:36 | 5:19/km |
| 10 km | 53:12 | 5:19/km |
| 21.1 km (Half) | 1:51:12 | 5:19/km |
| 42.2 km | 3:45:00 | 5:19/km |
Always train your GPS awareness. During races, GPS errors can stack up, and you might be running faster or slower than you think.
If you’re considering pushing beyond 3:45, you might be ready to train for a faster finish. Our complete guide to the 3 30 marathon pace covers strategy, splits, and how to build up to it.
Are You Ready for a 3:45 Marathon Pace?
Before chasing a 3:45 marathon, you need to assess your current fitness. A solid guideline is the ability to run a half marathon in 1:45 or faster. That shows you have the aerobic capacity to extend into marathon territory at the required pace.
However, fitness is just one piece. You also need consistent training history, recovery habits, and motivation. Have you been running at least 40–50 km per week for a few months? Can you handle 25–32 km long runs without struggling mentally or physically? If yes, you’re likely ready.
One of my athletes once doubted he could hold 5:19/km, but during a 10 km tempo run at 5:10 pace, he surprised himself. That moment of confidence, realizing the pace was sustainable, flipped a switch. Often, your body is ready before your mind is.
If you’re unsure, try a predictor workout: 3 x 3 km at goal pace with 2-minute jog recoveries. If you can finish strong, you’re on track.
Not quite ready for 3:45? You might also find our in-depth breakdown of the 4 hour marathon pace helpful. It’s a great goal if you’re working toward consistent pacing and endurance.
Key Workouts to Hit Your 3:45 Marathon Goal
To reach your goal, your training must build endurance, strength, and pace control. You’re aiming to run efficiently for nearly four hours, so each run should serve a clear purpose.
Long Runs: Start around 18–20 km and progress to 32–35 km. These aren’t about speed but time on feet. Include occasional “fast finish” runs where the final 5–8 km are at marathon pace.
Tempo Runs: These sharpen your ability to run just below threshold. Aim for 6–10 km runs at 5:05–5:15/km, improving your ability to hold steady effort under fatigue.
Speed Work: Intervals like 5 x 1 km at 4:45/km or 6 x 800m at 10K pace help improve VO2 max and running economy. Combine these with strides or hill sprints once weekly.
Recovery Runs: Run 6–10 km at a very easy pace (6:00–6:30/km) to flush out fatigue and reinforce good form without stress.
Include a down week every 3–4 weeks. That’s how you stay fresh and avoid injury.
What Should You Eat and Drink to Hold That Pace?
Running at 3 45 marathon pace means your body uses a mix of fat and carbohydrates. But after 90–120 minutes, your glycogen stores start to dip. If you don’t refuel, you’ll hit the wall hard.
In training, practice taking 30–60g of carbohydrates per hour. About one energy gel every 30–40 minutes. Also test your hydration: some runners prefer water and electrolyte tablets, others use sports drinks.
Race week matters too. Carb load 2–3 days out by slightly increasing your carbohydrate intake (rice, pasta, potatoes). The night before, stick to familiar, easy-to-digest meals, nothing spicy or high-fiber.
I learned this the hard way during a trail marathon. I switched to a new gel brand on race day and ended up with gut cramps at 28 km. Rule #1: never try new nutrition during the race. Train your stomach like you train your legs.
How Do You Stay Mentally Strong at This Pace?
Let’s be real: your body won’t carry you to 3:45 unless your mind buys in. You need strategies for the dark moments. When your legs burn, the crowd thins, and the finish still feels miles away.
Use mental checkpoints: instead of focusing on 42 km, break it into 5 km chunks. Celebrate each one mentally. Visualize strong finishes during your training. Picture yourself running the final 5 km light and in control.
Mantras help. Try phrases like:
- “Strong and calm.”
- “Every step counts.”
- “This is what I trained for.”
Also, use external cues – aid stations, spectators, mile markers as ways to stay present. I once counted the number of blue shirts on the course to keep my mind from spiraling at 37 km. It sounds silly, but it worked.
Mental strength isn’t magic – it’s practice. Train it like your tempo runs: repeat, reinforce, and trust it when it matters most.
Is 3:45 a Good Marathon Time?
For most recreational runners, a 3:45 marathon is a strong result. Statistically, it places you in the top 25–30% of finishers in large city marathons. It’s well ahead of the average marathon time (~4:30), and it shows dedication, fitness, and race smarts.
For men under 40, 3:45 might still be a stepping stone to more competitive goals. For women in the same age group, it often ranks among the top 15–20% of finishers. In some age categories, 3:45 is close to qualifying times for the Boston Marathon.
But here’s the real value: if you can run 3:45, you’ve likely mastered pacing, nutrition, training cycles, and recovery. You’re a complete distance runner. Not just someone who finished, but someone who performed.
It’s also a personal best that many return to. I’ve coached runners who hit 3:45 and went on to break 3:30 and others who simply wanted to run it again, but better. It’s a pace worth chasing.
Should You Run a Negative Split?
Negative splitting – running the second half of your marathon faster than the first—is one of the most effective pacing strategies for endurance races. But it’s easier said than done.
For a 3 45 marathon pace, you might run:
- First half: 1:53:00
- Second half: 1:52:00
It doesn’t sound like much, but that small margin means you finish strong rather than dragging. Physiologically, your body warms into the pace, uses fuel more efficiently, and avoids early fatigue.
Training to negative split means running your long runs or race pace workouts with a stronger second half. You’ll learn to hold back early, even when fresh, and then pick up the pace once your confidence builds.
There’s a reason elites like Kipchoge use this method, it works. If you’ve ever blown up in a race by mile 30, this strategy can change everything.
Gear That Supports Your Pace Goals
At 5:19/km, small gear choices can make a big difference. Running efficiently for almost four hours puts stress on your entire system. Feet, legs, core, and even your arms. Don’t leave it to chance.
Here’s what you’ll need:
- Lightweight, cushioned shoes (e.g., Saucony Endorphin Speed, Hoka Mach)
- A GPS watch that displays pace per kilometer or mile
- Chafe-free shorts or tights and a top that wicks sweat
- Optional: fuel belt, pacing tattoos, or pace band
Don’t underestimate comfort. One athlete I worked with made it to 30 km, only to stop for 5 minutes adjusting a sock. That small thing cost him the sub-3:45. Lesson: test everything on long runs – what you wear, eat, and carry.
3:30 vs 3:45 vs 4:00 Marathon Goals
If you’re deciding whether the 3 45 marathon pace is right for you or thinking about stepping up or down. It helps to compare common goal times. The table below breaks down how pace, training volume, and half marathon benchmarks differ between 3:30, 3:45, and 4:00 marathon goals.
| Goal Finish Time | Pace per km | Pace per mile | Half Marathon Time | Required Training Volume |
|---|---|---|---|---|
| 3:30 | 4:58/km | 8:00/mile | 1:45:00 or faster | 55–70 km/week |
| 3:45 | 5:19/km | 8:34/mile | ~1:50:00–1:55:00 | 45–60 km/week |
| 4:00 | 5:41/km | 9:09/mile | ~1:58:00–2:00:00 | 35–50 km/week |
Each pace comes with its own training demands and preparation style. If you’re on the fence between time goals, use this as a guide and adjust based on how your long runs and tempo efforts feel. And if 3:45 feels just out of reach, check out our guide on mastering the 3 50 marathon pace as a realistic and rewarding next step.
FAQ: 3 45 Marathon Pace
What heart rate zone is ideal for a 3:45 marathon?
Should I train above marathon pace?
Can I run 3:45 on 3 days per week of training?
How much should I taper before race day?
What’s the best time of year to race for 3:45?
Cooler months are better. Temperatures between 7–15°C (45–60°F) help performance. Avoid hot and humid days where dehydration slows you down.
Final Thoughts: You’re Closer Than You Think
Running a 3 45 marathon is about more than numbers. It’s a journey of learning to trust your body, control your effort, and embrace the process.
You’ve got the tools. You’ve got the grit. Now it’s just about applying them consistently. One workout, one long run, one decision at a time.
So lace up, get out the door, and chase down that 3:45 finish like it’s already yours. Because honestly? It just might be.
