To run a marathon in 3:45, hold 8'35" per mile, i.e. 6.99 mph (5'20"/km). At that pace: 5K in 26'40", 10K in 53'19", half marathon in 1h52'30", marathon in 3h45'00".
Marathon in 3:45: 8'35"/mile
1 track lap = 2'08"0
1 track lap = 2'08"0
To run a marathon in 3:45, hold 8'35" per mile, i.e. 6.99 mph (5'20"/km). At that pace: 5K in 26'40", 10K in 53'19", half marathon in 1h52'30", marathon in 3h45'00".