To run a marathon in 2:45, hold 6'18" per mile, i.e. 9.53 mph (3'55"/km). At that pace: 5K in 19'33", 10K in 39'06", half marathon in 1h22'30", marathon in 2h45'00".
Marathon in 2:45: 6'18"/mile
1 track lap = 1'33"8
1 track lap = 1'33"8
To run a marathon in 2:45, hold 6'18" per mile, i.e. 9.53 mph (3'55"/km). At that pace: 5K in 19'33", 10K in 39'06", half marathon in 1h22'30", marathon in 2h45'00".