Are you signed up for a marathon and aiming to run it in 3:45? Are you looking for a marathon training plan to prepare properly and reach your goal? Discover our top tips for crossing the finish line in under 3:45!
Contents
Running a Marathon in 3:45: Everything You Need to Know
- To cover the iconic 42.195 km in 3:45, you will need to maintain a pace of 5:19 min/km, or 11.25 km/h.
- To target a 3:45 marathon, you should have completed at least two or three half marathons, ideally in under 1:45. You will be in a strong position for your training if your vVO2max is 15 km/h or higher!
- To prepare for a 3:45 marathon, it is best to have already raced several half marathons or marathons and to be running between 30 and 60 km per week.
Calculate your vVO2max, endurance level and estimated finish time for your next marathon with our calculator.
Our Top Tips for Preparing for a 3:45 Marathon
Marathon Hydration and Nutrition
To prepare effectively for a marathon, the right nutrition is essential. Before training, choose a carbohydrate-rich, low-fat meal to fuel your effort without weighing down your stomach.
To delay the marathon wall, or even avoid it altogether, it is essential to establish the right fueling strategy. For a 3:45 marathon, you will usually fuel every 20 to 30 minutes. From kilometre 10, you can opt for an energy puree, fruit puree pouch or energy bar, then repeat at kilometres 15 and 20. You can then switch to energy gels at kilometres 25, 30 and 35!
If you want to go further and build your race strategy, we have developed a tool that lets you create a personalised race plan: split times, paces, nutrition and hydration management. Everything you need to manage your race on the big day.
👉 Head over to Race StrategyRace StrategyRace Strategy.
Equipment and Technical Gear
Good equipment is essential to prevent injuries and optimise your performance. Choose shoes that suit your foot type and seek expert advice if needed. Make sure they are well broken in before race day!
Wear technical clothing that wicks away sweat effectively and prevents chafing. You can use a running belt to carry your gels or bars, as well as a soft flask of water if required.
Physical and Mental Preparation, the Key to Marathon Training
For optimal strength and conditioning and to avoid muscle cramps, include strength and conditioning (S&C) exercisesstrength and conditioning (S&C) exercises such as squats, lunges and planks to strengthen your legs, core and upper body. Dynamic stretches before training sessions and static stretches afterwards are essential for maintaining mobility and preventing injury.
Mental preparation is just as important. Practise visualisation and breathing techniques to manage stress. Set intermediate goals to stay motivated throughout your marathon training.
The RunMotion Coach app includes an S&C module as well as a mental preparation module, ideal for reaching your 3:45 marathon goal!
Choosing Your Marathon: An Extra Source of Motivation
Choosing which marathon to run is a crucial step, especially when you have the ambitious goal of finishing in 3:45. For an unforgettable and prestigious experience, why not aim for the World Marathon Majors? The six major marathons six major marathons, known as the Six Majors, are among the most renowned and sought-after races in the world.
If the World Marathon Majors are not on your schedule this year, there are plenty of other equally exciting, well-organised marathons around the world. Races such as the Paris Marathon, Amsterdam, and the Barcelona Marathon offer beautiful courses and exceptional atmospheres. More local or regional marathons can also provide a rewarding experience, with smaller crowds and simpler logistics.
Sample Training Week: 3:45 Marathon Preparation
We are often asked for examples of training plans to run a marathon in 3:45, with two, three or four sessions per week, over 6, 8 or 12 weeks. Here are a few sample training plans to prepare for a 3:45 marathon. However, we recommend downloading RunMotion to benefit from a personalised training plan tailored to your needs, fitness level and goal.
Here is an extract from your 12-week 3:45 marathon training plan (shown below):
Week 1, Specific Preparation
Session 1: 1 hour easy run
Session 2: 25 min easy run + 5 x 3 min at 10K race pace, 1 min 30 recovery + 5 min easy run
Session 3: 50 min steady endurance run + 4 strides
Week 7, Recovery and Adaptation
Session 1: 1 hour 30 min easy run
Session 2: 25 min easy run + 10 x 1 min at vVO2max pace, 1 min recovery
Session 3: 50 min steady endurance run
Week 10, Specific Preparation
Session 1: 2 hours 15 min easy run
Session 2: 25 min easy run + 2 x 30 min at marathon race pace, 5 min recovery
Session 3: 1 hour 15 min easy run
3:45 Marathon Training Plan: 3 Sessions per Week for 12 Weeks
3:45 Marathon Preparation: 4 Sessions per Week for 8 Weeks
Your 3:45 Marathon Training Plan with the RunMotion Coach App:
Preparing for a 3:45 marathon is an ambitious challenge that requires patience and determination, but the satisfaction of reaching this goal is more than worth the effort!
Rather than following a fixed training plan or PDF, we suggest using the RunMotion app. This app provides a marathon training programme personalised to your availability and fitness level. Take advantage of expert advice and discover dedicated modules for complete marathon preparation.
We wish you an excellent 3:45 marathon preparation and hope to see you again soon as you prepare for a 3:30 marathon 😉
You may also be interested in these articles:
- Run Your First Marathon: Aim for 4:30
- 4:15 marathon goal: Our tips
- 4-hour marathon training programme
- 3:15 Marathon: Achieve Your Goal
- Sub-3 marathon training plan
FAQ: 3:45 Marathon Training Plan
What pace do I need for a 3:45 marathon?
To run a marathon in 3:45, you need to maintain an average pace of 5 minutes 20 seconds per kilometre. The specific sessions in the plan will help you gradually build this pace into your preparation.
What training volume is recommended?
A weekly volume of between 45 and 65 kilometres is common among runners targeting 3:45. Your progression should remain suited to your experience and availability.
What half marathon time suggests that a 3:45 goal is realistic?
A half marathon time between 1:45 and 1:50 is generally a good indicator that a 3:45 marathon is achievable with appropriate training.
How should marathon-pace sessions be included in a training plan?
Marathon-pace sessions are generally included within long runs or specific workouts. They help improve running economy and build confidence at your target pace.
Should I do strength and conditioning?
Strength and conditioning is an excellent addition to your training. It helps improve stability, resistance to fatigue and reduces the risk of injury throughout your preparation.