
Are you registered for a marathon and want to run it in 3h45? Are you looking for a marathon training plan to prepare well and reach your goals? Discover our best tips to cross the finish line under 3h45!
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Running a marathon in 3h45: Everything you need to know!
- To cover the famous 26.2 miles (42.195 km) in 3h45, you will need to run at a pace of 8:33 min/mile (5:19 min/km), or 7 mph (11.25 km/h).
- To aim for a 3h45 marathon, you should have run at least 2 to 3 half-marathons and complete them in under 1h45. You will be at an advantage in your preparation if you have a VMA equal to or greater than 9.4 mph (15 km/h)!
- To prepare for a 3h45 marathon, it is preferable that you have already participated in several half-marathons or marathons and that you run between 18 and 37 miles (30 and 60 km) per week.
Our best tips for preparing for your 3h45 marathon
Hydration and nutrition during the marathon
To prepare well for a marathon, proper nutrition is essential. Before training, opt for a meal rich in carbohydrates and low in fat to provide the necessary energy without weighing down your stomach.
To delay hitting the wall, or even avoid it, it is essential to define an appropriate nutrition strategy. For a 3h45 marathon, the interval between two refreshments will often be between 20 and 30 minutes. From the 6th mile (10th km), you can opt for a puree, compote, or energy bar, and do the same at the 9th and 12th mile (15th and 20th km). You can then switch to energy gels at the 16th, 19th, and 22nd mile (25th, 30th, and 35th km)!
Equipment and technical gear
Good equipment is essential to prevent injuries and optimize your performance. Choose shoes that suit your foot type and consult experts for advice. Make sure they are well broken in before race day!
Wear technical clothing that wicks sweat well and prevents chafing. You can equip yourself with a running belt to place your gels or bars as well as a water flask if needed.
Physical & mental preparation – A key element in marathon preparation
For optimal physical preparation and to avoid muscle cramps, include muscle strengthening exercises (S&C) such as squats, lunges, and planks to strengthen your legs, core, and arms. Dynamic stretches before training sessions and static stretches afterward are essential to maintain flexibility and prevent injuries.
Mental preparation is just as important: practice visualization and breathing techniques to manage stress. Set intermediate goals to stay motivated throughout your marathon preparation.
The RunMotion Coach app integrates a Strength and Conditioning module as well as a mental preparation module, ideal for achieving your 3H45 marathon goal!
Choosing the marathon: An additional motivation factor
Choosing the marathon to participate in is a crucial step, especially if you have the ambitious goal of finishing it in 3h45. For an unforgettable and prestigious experience, why not aim for the World Marathon Majors? The six major marathons are among the most renowned and attractive in the world.
If the World Marathon Majors are not in your plans for this year, there are many other equally exciting and well-organized marathons around the world. Marathons such as the Paris, Amsterdam, or the Barcelona Marathon offer beautiful routes and exceptional atmospheres. Additionally, smaller or regional marathons can also offer a rewarding experience with fewer people and simpler logistics.
Typical training week: Preparing for a 3h45 marathon
We are often asked for training plan examples to run a marathon in 3h45, with 2, 3, or 4 sessions per week, over 6, 8, or 12 weeks. Here are some examples of training plans to prepare for a 3h45 marathon. However, we recommend downloading RunMotion to get a personalized training plan, tailored to your needs, level, and goal.
3h45 marathon training plan: 3 sessions in 12 weeks

3h45 marathon preparation: 4 sessions in 8 weeks

Your 3h45 marathon training plan with the RunMotion Coach app:
Preparing for a marathon in 3h45 is an ambitious challenge that requires patience and determination, but the satisfaction of achieving this goal is well worth the effort!
Rather than following a fixed training plan or a PDF, we suggest you use the RunMotion app. This app offers you a training program for your marathon, personalized according to your availability and level. Take advantage of the many expert tips and discover specific modules for complete preparation.
We wish you an excellent 3h45 marathon preparation and hope to see you soon to prepare for a 3h30 marathon 😉
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