Sub-2:45 Marathon — Training Paces and Fitness Profile

Sub-2:45 marathon is elite-competitive endurance running. In most age groups this is a Boston qualifier with buffer. It requires very high training volume, structured quality sessions, and years of marathon-specific preparation.

Quick answer: To break Sub-2:45:00 in the Marathon (RPI 59.3), your training paces are: easy 7:31/mi, threshold 6:08/mi, interval 5:23/mi. Equivalent fitness: Half Marathon 1:18:57, 10K 35:43.

Training paces for Sub-2:45:00 Marathon

RPI 59.3 · Goal: 2:44:59 · All paces in min/mile

Easy (80%+ of weekly running)
7:31/mi4:40/km
Marathon Pace
6:28/mi4:01/km
Threshold (comfortably hard)
6:08/mi3:49/km
Interval (VO2max sessions)
5:23/mi3:21/km
Repetition (short fast reps)
5:01/mi3:07/km

Calculated from Daniels/Gilbert oxygen cost equations. Easy pace means "this pace or slower."

Equivalent race fitness

These are the predicted equivalent times at other distances for a runner with RPI 59.3 — assuming comparable training for each distance.

Half Marathon

1:18:57

6:01/mi

10K

35:43

5:45/mi

5K

17:13

5:32/mi

Training approach for Sub-2:45:00 Marathon

Sub-2:45 marathon requires sustained effort at near-threshold pace for 2 hours 45 minutes — the physiological demands are extreme by any standard. High weekly volume (70–100 miles), long runs to 22+ miles, and sustained marathon-pace work are the training pillars. Threshold work twice per week at threshold pace builds the metabolic stamina to sustain marathon pace under deep fatigue.

Calculate your current training paces

The table above shows paces for Sub-2:45:00 Marathon fitness. Enter your current race time to see where you are now and how far from the goal you sit.

Training Pace Calculator

These paces are based on your race time — not your body

The Daniels/Gilbert formula predicts training zones from a single race result. StrideIQ goes further: it tracks how your body specifically responds to threshold and interval work — which sessions produce your biggest gains, how quickly you recover, and when your fitness is peaking. Population formulas start the conversation. Your individual response data finishes it.

Training pace tables →Start free trial

Common questions

What training paces does a sub-2:45 marathon require?

For sub-2:45:00 (2:44:59): Easy 7:31/mi, Marathon 6:28/mi, Threshold 6:08/mi, Interval 5:23/mi. RPI 59.3. Marathon training runs at 6:28/mi represent race-day pace — the training session that builds the most specific endurance for 2:45 fitness.

What half marathon does sub-2:45 marathon fitness predict?

Sub-2:45 marathon fitness (RPI 59.3) projects to approximately 1:18:57 half marathon potential. This is typically sub-1:20 territory — front of field at most road races.

What 5K does sub-2:45 marathon imply?

Sub-2:45 marathon fitness (RPI 59.3) is equivalent to approximately 17:13 5K fitness — consistently elite-competitive at 5K distance.

Other goal pace guides

Sub-20 Minute 5K →Sub-25 Minute 5K →Sub-40 Minute 10K →Sub-50 Minute 10K →Sub-2 Hour Half Marathon →Sub-4 Hour Marathon →Sub-17 Minute 5K →Sub-18 Minute 5K →Sub-19 Minute 5K →Sub-21 Minute 5K →Sub-22 Minute 5K →Sub-23 Minute 5K →Sub-24 Minute 5K →Sub-27 Minute 5K →Sub-30 Minute 5K →Sub-35 Minute 10K →Sub-36 Minute 10K →Sub-37 Minute 10K →Sub-38 Minute 10K →Sub-39 Minute 10K →Sub-42 Minute 10K →Sub-45 Minute 10K →Sub-48 Minute 10K →Sub-55 Minute 10K →Sub-60 Minute 10K →Sub-1:15 Half Marathon →Sub-1:20 Half Marathon →Sub-1:25 Half Marathon →Sub-1:30 Half Marathon →Sub-1:35 Half Marathon →Sub-1:40 Half Marathon →Sub-1:45 Half Marathon →Sub-1:50 Half Marathon →Sub-2:30 Marathon →Sub-3 Hour Marathon →Sub-3:05 Marathon →Sub-3:10 Marathon →Sub-3:15 Marathon →Sub-3:20 Marathon →Sub-3:30 Marathon →Sub-3:45 Marathon →Sub-4:30 Marathon →Sub-5 Hour Marathon →Training Pace Calculator →

Paces calculated using the Daniels/Gilbert oxygen cost equations (1979). All values derived from the same formula used by the StrideIQ training pace calculator. Goal times use the target-minus-one-second convention (e.g., sub-20 = 19:59 input).