To run a marathon in 4:45, hold 10'52" per mile, i.e. 5.52 mph (6'45"/km). At that pace: 5K in 33'46", 10K in 1h07'33", half marathon in 2h22'30", marathon in 4h45'00".
Marathon in 4:45: 10'52"/mile
1 track lap = 2'42"1
1 track lap = 2'42"1
To run a marathon in 4:45, hold 10'52" per mile, i.e. 5.52 mph (6'45"/km). At that pace: 5K in 33'46", 10K in 1h07'33", half marathon in 2h22'30", marathon in 4h45'00".