Training plans Marathon
The sub-4:45 marathon
Running a sub-4:45 marathon means holding 6:45/km (10:52/mi) for 42.2 kilometres. Plan on 4–5 runs and 46–67km per week for around 13–17 weeks. Training happens at three speeds — easy mileage (7:40–8:15/km), tempo work near 6:12/km, and faster reps at about 5:57/km. Whether that timeline is realistic depends on your current fitness — the honest test is a recent race result, not ambition.
Last updated 2026-07-03 · paces computed, not copywritten
Goal pace
6:45/km
10:52/mi
Typical build
13–17 weeks
46–67 km/week
Runs per week
4–5
3 key sessions + easy volume
Required paces
| SESSION | PACE (/KM) |
|---|---|
| Easy runs | 7:40–8:15 |
| Long run | 7:10–7:40 |
| Tempo | 6:12 |
| Intervals | 5:57 |
| Race pace | 6:45 |
Splits at goal pace
| CHECKPOINT | CLOCK |
|---|---|
| 10K | 1:07:33 |
| Half | 2:22:30 |
| 30K | 3:22:38 |
| Finish | 4:45:00 |
Even splits shown — at 6:45/km the opening kilometres should feel almost too easy; that restraint is what a 4:45 costs up front.
A typical week
Key session 1
Intervals — reps around 5:57/km (5K effort) with jog recoveries
Key session 2
Tempo — sustained comfortably-hard running near 6:12/km
Long run
The week's cornerstone at 7:10–7:40/km, adding 4:45-pace finishes as race day nears
Plus 2+ easy runs. All other runs sit at 7:40–8:15/km by design — accumulating volume without stealing from the key days.
Asked often
- What pace is a sub-4:45 marathon?
- 6:45 per kilometre, held for the full marathon. Racing the first half a touch inside 6:45 and finishing strong beats banking time every time.
- How long should I train for a sub-4:45 marathon?
- From a reasonable base, 13–17 weeks. Coming back from time off, add a re-ramp phase before the marathon block rather than compressing it.
- What happens if I miss training weeks?
- Missed weeks are where PDF plans fail: the schedule marches on without you. RunV rebuilds the remaining marathon weeks around what you actually ran.
This fitness at other distances
- Half marathon: 2:16:42 equivalent
- 10K: 1:01:57 equivalent
- 5K: 29:43 equivalent
Built to get you under 4:45 — and to bend when life does
RunV builds your sub-4:45 plan around your week, then recalibrates it after every run — finished, cut short, or missed.
