Sub-2:45 marathon: VO2max 59
Running a sub-2:45 marathon takes a running VO2max (VDOT) of about 59.3 and an even pace of 3:55/km (6:18/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 19:33 |
| 10 km | 39:06 |
| 15 km | 58:39 |
| 20 km | 1:18:12 |
| Half (21.1 km) | 1:22:30 |
| 25 km | 1:37:46 |
| 30 km | 1:57:19 |
| 35 km | 2:16:52 |
| 40 km | 2:36:25 |
| Marathon | 2:45:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 4:27–4:55 |
| Marathon | 3:55 |
| Threshold | 3:42 |
| Interval (VO2max) | 3:25 |
| Repetition | 3:13 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: Long runs of 28–32 km with 2–3 × 5 km at goal pace (3:55/km).
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 17:13 | 35:43 | 1:18:56 | 2:45:00 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
What a VO2max of 59 means for your age: is a VO2max of 59 good?
Training plan
Follow a structured plan: Marathon training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-2:45 marathon?
About 59.3 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-2:45 marathon?
3:55 per km or 6:18 per mile, run evenly.
What 5K time matches a sub-2:45 marathon?
About 17:13 on the same VDOT model.
Is a sub-2:45 marathon good?
A VO2max of 59 is rated "superior" for men in their 30s and "superior" for women in their 30s on Cooper Institute norms.
Other marathon goals: Sub-5 · Sub-4:30 · Sub-4 · Sub-3:45 · Sub-3:30 · Sub-3:15 · Sub-3 · Sub-2:30 · Marathon pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.