3:45 per km pace
3:45 min/km is a highly competitive pace most club runners only hold for shorter races. Here’s what it does over every distance, in plain maths — then the harder question of when to run it.
Even splits at 3:45 /km
| 1 km | 3:45 |
| 2 kms | 7:30 |
| 3 kms | 11:15 |
| 4 kms | 15:00 |
| 5 kms | 18:45 |
| 6 kms | 22:30 |
| 7 kms | 26:15 |
| 8 kms | 30:00 |
| 9 kms | 33:45 |
| 10 kms | 37:30 |
Race times at 3:45 per km
Every finish below assumes you hold 3:45 /km evenly the whole way — a useful yardstick, not a prediction. Real races fade; the pace calculator does the Riegel-adjusted version from a race you’ve actually run.
| Distance | Finish time | Pace /mi |
|---|---|---|
| Mile | 6:02 | 6:02 |
| 5K | 18:45 | 6:02 |
| 10K | 37:30 | 6:02 |
| 15K | 56:15 | 6:02 |
| Half marathon | 1:19:07 | 6:02 |
| Marathon | 2:38:14 | 6:02 |
Is 3:45 per km a good pace?
Honestly, the number matters less than the day it lands on. 3:45 /km is a highly competitive pace most club runners only hold for shorter races. If it’s your goal-race pace, most of your training should happen slower than this — the fastest way to a faster race is a pile of easy kilometres and a handful of hard ones, run on the right days. If it already feels easy, it’s a fine cruising pace to build your base on.
A pace chart can tell you the maths. It can’t tell you whether today is a day to hit it — that depends on your sleep, your legs, and the runs already behind you. That gap is exactly what Liftrun was built to close.