A half marathon pace chart turns a target finish time into the pace you need to hold per kilometer or mile. Use the tables below to compare goal times, check your race splits, and build a pacing plan for the full 21.1 kilometers or 13.1 miles.
A 2-hour half marathon requires an average pace of approximately 5:41 per kilometer or 9:09 per mile. For any other goal, divide your total finish time by 21.0975 for pace per kilometer or by 13.1094 for pace per mile.
Half marathon pace chart by finish time
The chart covers every five-minute goal time from 1:00 to 4:00. Each row shows the average pace required and the corresponding 5K, 10K, 15K, and 20K checkpoints for an even-paced race. For a goal between the listed times, use the calculation section further down the article.
Find your goal time, choose the kilometer or mile column that matches your watch settings, and note the major checkpoints. The final 1.0975 kilometers come after the 20K split, so reaching 20K exactly on the listed time still leaves a little over one kilometer to race.
1:00 to 1:55 half marathon pace chart
| Finish time | Pace per km | Pace per mile | 5K split | 10K split | 15K split | 20K split |
|---|---|---|---|---|---|---|
| 1:00:00 | 2:51 /km | 4:35 /mile | 14:13 | 28:26 | 42:40 | 56:53 |
| 1:05:00 | 3:05 /km | 4:57 /mile | 15:24 | 30:49 | 46:13 | 1:01:37 |
| 1:10:00 | 3:19 /km | 5:20 /mile | 16:35 | 33:11 | 49:46 | 1:06:22 |
| 1:15:00 | 3:33 /km | 5:43 /mile | 17:46 | 35:33 | 53:19 | 1:11:06 |
| 1:20:00 | 3:48 /km | 6:06 /mile | 18:58 | 37:55 | 56:53 | 1:15:50 |
| 1:25:00 | 4:02 /km | 6:29 /mile | 20:09 | 40:17 | 1:00:26 | 1:20:35 |
| 1:30:00 | 4:16 /km | 6:52 /mile | 21:20 | 42:40 | 1:03:59 | 1:25:19 |
| 1:35:00 | 4:30 /km | 7:15 /mile | 22:31 | 45:02 | 1:07:33 | 1:30:03 |
| 1:40:00 | 4:44 /km | 7:38 /mile | 23:42 | 47:24 | 1:11:06 | 1:34:48 |
| 1:45:00 | 4:59 /km | 8:01 /mile | 24:53 | 49:46 | 1:14:39 | 1:39:32 |
| 1:50:00 | 5:13 /km | 8:23 /mile | 26:04 | 52:08 | 1:18:12 | 1:44:17 |
| 1:55:00 | 5:27 /km | 8:46 /mile | 27:15 | 54:31 | 1:21:46 | 1:49:01 |
2:00 to 2:55 half marathon pace chart
| Finish time | Pace per km | Pace per mile | 5K split | 10K split | 15K split | 20K split |
|---|---|---|---|---|---|---|
| 2:00:00 | 5:41 /km | 9:09 /mile | 28:26 | 56:53 | 1:25:19 | 1:53:45 |
| 2:05:00 | 5:55 /km | 9:32 /mile | 29:37 | 59:15 | 1:28:52 | 1:58:30 |
| 2:10:00 | 6:10 /km | 9:55 /mile | 30:49 | 1:01:37 | 1:32:26 | 2:03:14 |
| 2:15:00 | 6:24 /km | 10:18 /mile | 32:00 | 1:03:59 | 1:35:59 | 2:07:59 |
| 2:20:00 | 6:38 /km | 10:41 /mile | 33:11 | 1:06:22 | 1:39:32 | 2:12:43 |
| 2:25:00 | 6:52 /km | 11:04 /mile | 34:22 | 1:08:44 | 1:43:06 | 2:17:27 |
| 2:30:00 | 7:07 /km | 11:27 /mile | 35:33 | 1:11:06 | 1:46:39 | 2:22:12 |
| 2:35:00 | 7:21 /km | 11:49 /mile | 36:44 | 1:13:28 | 1:50:12 | 2:26:56 |
| 2:40:00 | 7:35 /km | 12:12 /mile | 37:55 | 1:15:50 | 1:53:45 | 2:31:41 |
| 2:45:00 | 7:49 /km | 12:35 /mile | 39:06 | 1:18:12 | 1:57:19 | 2:36:25 |
| 2:50:00 | 8:03 /km | 12:58 /mile | 40:17 | 1:20:35 | 2:00:52 | 2:41:09 |
| 2:55:00 | 8:18 /km | 13:21 /mile | 41:28 | 1:22:57 | 2:04:25 | 2:45:54 |
3:00 to 4:00 half marathon pace chart
| Finish time | Pace per km | Pace per mile | 5K split | 10K split | 15K split | 20K split |
|---|---|---|---|---|---|---|
| 3:00:00 | 8:32 /km | 13:44 /mile | 42:40 | 1:25:19 | 2:07:59 | 2:50:38 |
| 3:05:00 | 8:46 /km | 14:07 /mile | 43:51 | 1:27:41 | 2:11:32 | 2:55:23 |
| 3:10:00 | 9:00 /km | 14:30 /mile | 45:02 | 1:30:03 | 2:15:05 | 3:00:07 |
| 3:15:00 | 9:15 /km | 14:52 /mile | 46:13 | 1:32:26 | 2:18:39 | 3:04:51 |
| 3:20:00 | 9:29 /km | 15:15 /mile | 47:24 | 1:34:48 | 2:22:12 | 3:09:36 |
| 3:25:00 | 9:43 /km | 15:38 /mile | 48:35 | 1:37:10 | 2:25:45 | 3:14:20 |
| 3:30:00 | 9:57 /km | 16:01 /mile | 49:46 | 1:39:32 | 2:29:18 | 3:19:05 |
| 3:35:00 | 10:11 /km | 16:24 /mile | 50:57 | 1:41:54 | 2:32:52 | 3:23:49 |
| 3:40:00 | 10:26 /km | 16:47 /mile | 52:08 | 1:44:17 | 2:36:25 | 3:28:33 |
| 3:45:00 | 10:40 /km | 17:10 /mile | 53:19 | 1:46:39 | 2:39:58 | 3:33:18 |
| 3:50:00 | 10:54 /km | 17:33 /mile | 54:31 | 1:49:01 | 2:43:32 | 3:38:02 |
| 3:55:00 | 11:08 /km | 17:56 /mile | 55:42 | 1:51:23 | 2:47:05 | 3:42:47 |
| 4:00:00 | 11:23 /km | 18:18 /mile | 56:53 | 1:53:45 | 2:50:38 | 3:47:31 |
Pace and split times are rounded to the nearest second. The chart assumes an official half marathon distance of 21.0975 kilometers.
Run the course rather than chasing a perfectly flat GPS number. Hills, wind, turns, crowds, and imperfect racing lines can move individual splits even when your overall effort is correct.
Popular half marathon goal times
Certain finish times are common milestones because they translate into memorable pace targets. The exact cutoff should not become a reason to start too fast, so aim for a small buffer only when your training supports it.
Most runners record slightly more than 21.0975 kilometers because they do not follow the shortest possible line through every turn. Aiming only for the exact cutoff pace can therefore produce a finish just outside the target even when the watch shows the expected average.
How to calculate any half marathon pace
The chart uses five-minute intervals, but you can calculate a more specific target with the formulas below.
Pace per kilometer = total finish time ÷ 21.0975
Pace per mile = total finish time ÷ 13.1094
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Convert the goal time to seconds
For a 1:52:30 target, convert one hour, 52 minutes, and 30 seconds into 6,750 total seconds.
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Divide by the race distance
Divide 6,750 by 21.0975 to get approximately 320 seconds per kilometer.
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Convert the result back to pace
320 seconds equals 5:20 per kilometer. The same target is approximately 8:35 per mile.
How to choose a realistic half marathon goal
A useful goal should reflect both your current speed and your ability to sustain effort for well over an hour. A fast short-distance result is encouraging, but the half marathon rewards aerobic durability, pacing discipline, fueling, and consistent long runs.
Start with current fitness
A recent 10K is one of the most useful reference points. Compare your result with the 10K pace chart, then account for how well prepared you are to hold a slightly slower pace for more than twice the distance.
Check your endurance
A runner who handles regular long runs comfortably can usually convert shorter-distance fitness more effectively than someone whose training has focused almost entirely on speed.
Use controlled workouts
Sessions such as 3 × 3K or 2 × 5K at target pace should feel demanding but repeatable. Repeatedly failing goal-pace workouts is a strong sign that the target needs adjusting.
Respect the course
Heat, wind, elevation, surface, and congestion can make the same finish time much harder. Set an effort-based backup plan when conditions are likely to slow the course.
If your weekly running structure is still developing, use the complete running guide to balance easy runs, long runs, quality sessions, and recovery. Most of the aerobic work should remain controlled, which is explained in the guide to Zone 2 running.
Set an ambitious A goal, a realistic B goal, and a completion-focused C goal. Conditions and how you feel after 10–15K can then guide the final decision without turning the opening kilometers into a gamble.
How half marathon pace fits into training
Half marathon pace is only one training intensity. Running every session near goal pace creates unnecessary fatigue and leaves little room for the easy mileage that builds endurance.
Comfortable and conversational
Most weekly running should feel clearly easier than half marathon pace. Let breathing, fatigue, terrain, and weather guide the speed rather than forcing a fixed number.
Controlled aerobic pressure
Steady running sits between easy effort and race-specific work. It can be useful in long runs but should not turn every ordinary run into a moderate session.
Specific race rhythm
Use goal pace in manageable blocks so you learn the rhythm without needing to run the full distance in training.
Faster quality work
Shorter repetitions above half marathon pace can improve threshold, running economy, and speed. The running interval training guide explains how to structure the work and recovery.
Workouts for practicing half marathon pace
These sessions are templates rather than mandatory prescriptions. Reduce the volume when you are newer to structured training, and include an easy warm-up and cooldown around every quality session.
3 × 3K at goal pace
70–90 min- 15–20 minutes easy
- 3 × 3K at half marathon goal pace
- 3 minutes easy jog between repetitions
- 10–15 minutes easy cooldown
2 × 5K at goal pace
80–110 min- 15–20 minutes easy
- 5K at target pace
- 1K easy recovery
- 5K at target pace, then cooldown
Progression long run
90–130 min- Run the first section at easy effort
- Move gradually toward steady pace
- Finish 20–30 minutes near goal pace
- Stay controlled rather than racing the run
Threshold blocks
60–85 min- 15 minutes easy plus strides
- 3 × 10 minutes at threshold effort
- 2–3 minutes easy jog between blocks
- 10–15 minutes easy cooldown
The best race-specific workout leaves you confident, not exhausted for several days. You do not need to complete a full half marathon at goal pace before race day.
How to pace a half marathon race
The safest general strategy is to begin slightly controlled, settle into goal effort, and reserve the hardest racing for the final quarter. A half marathon is long enough that a small early mistake can become a large slowdown later.
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0–3K: Hold back
Let the field spread out and settle close to goal effort. The pace should feel almost too comfortable because adrenaline will hide the true cost of a fast start.
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3–15K: Build a repeatable rhythm
Focus on relaxed form, controlled breathing, fueling, and even effort. Judge pace over full kilometers or miles rather than reacting to instant GPS fluctuations.
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15–18K: Protect the pace
This is where concentration matters. Maintain effort through fatigue and avoid interpreting one slower split on a hill or into the wind as a reason to surge.
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Final 3.1K: Race what remains
Increase effort progressively if you still feel in control. With roughly one mile left, commit fully and stop protecting energy that no longer needs to be saved.
Even pace or negative split?
Even pacing works well on flat courses in stable conditions. A small negative split can be more forgiving for first-time runners and anyone who tends to start too hard. On hilly or windy courses, even effort matters more than identical kilometer splits.
Useful watch settings
- Use lap pace or average lap pace instead of highly variable instant pace.
- Enable automatic laps every kilometer or mile.
- Display total elapsed time and average pace.
- Check official course markers when your GPS distance drifts.
- Consider manual laps on courses with unreliable GPS or many turns.
Fueling and hydration for half marathon pacing
Faster runners may finish with relatively little intake, while runners spending two hours or more on the course often benefit from a clearer fueling and hydration plan. Practice whatever you intend to use during long runs so race day is not the first test.
Start fueled
Eat a familiar pre-race meal with enough time to digest it. Avoid experimenting with unusually large portions or unfamiliar foods.
Practice carbohydrate intake
Use long runs and goal-pace sessions to test gels, drinks, timing, and tolerance before relying on them in the race.
Drink to conditions
Heat and humidity can increase fluid needs and slow sustainable pace. Adjust effort instead of forcing a cool-weather target in difficult conditions.
Keep the plan simple
A small number of rehearsed decisions is easier to execute than a complicated schedule that distracts from pacing and running form.
Half marathon pace after the bike
The half marathon is also the final discipline of a 70.3-distance triathlon. A standalone half marathon chart remains useful, but your sustainable pace after swimming and cycling will usually be slower than your fresh running pace.
The difference depends on cycling intensity, heat, terrain, nutrition, running durability, and experience. Review the full race structure in the Half Ironman distance guide, and use the cycling for triathlon guide to understand why controlled bike pacing is essential for protecting the run.
Set your 70.3 run target from brick workouts and previous triathlon experience—not from a standalone half marathon personal best alone. Begin the run by effort, stabilize fueling and temperature, then assess pace once your legs have adapted to running.
Common half marathon pacing mistakes
- Starting at 10K pace: The opening kilometers feel smooth, but the intensity is too high to sustain for 21.1K.
- Banking time early: Running faster than goal pace creates fatigue; it does not safely store time for later.
- Following the wrong pace group: Choose a group that matches your realistic target and confirm whether the pacer is running even effort or even splits.
- Ignoring hills and wind: Forcing exact pace can create damaging surges when effort should remain steady.
- Trying new fueling on race day: Even a good pacing plan can fail when intake has not been rehearsed.
- Using motivation as evidence: A target needs support from recent races, long runs, and goal-pace sessions.
Frequently asked questions
What pace is a 1:30 half marathon?
A 1:30 half marathon requires an average pace of approximately 4:16 per kilometer or 6:52 per mile. The even 10K split is about 42:40.
What pace is a 1:45 half marathon?
A 1:45 half marathon requires approximately 4:59 per kilometer or 8:01 per mile. The even 10K split is about 49:46.
What pace is a 2-hour half marathon?
A 2-hour half marathon requires approximately 5:41 per kilometer or 9:09 per mile. Aim a little faster than the exact cutoff if you want a buffer for extra GPS distance and imperfect pacing.
Can a 10K time predict a half marathon result?
A recent 10K is a useful starting point, but the prediction depends on endurance. Runners with consistent mileage and long runs generally convert their 10K fitness better than runners with similar speed but limited distance training.
Should I run half marathon goal pace every week?
Goal-pace work can be useful during race-specific training, but it should remain only one part of the plan. Easy running, long runs, threshold work, faster intervals, and recovery all serve different purposes.
Should I pace a half marathon by heart rate or pace?
Pace is useful on predictable courses, while effort and heart rate add context when conditions change. Heat, hills, wind, fatigue, and cardiac drift can make one fixed heart-rate or pace target unreliable on its own.
Is a half marathon in a 70.3 paced the same way?
No. The run begins after swimming and cycling, so target pace should account for accumulated fatigue, fueling, heat, and bike intensity. Brick workouts are a better guide than a fresh half marathon result alone.
Final takeaway
A half marathon pace chart gives you a clear numerical target, but the best race comes from combining that target with realistic fitness, controlled early pacing, practiced fueling, and enough endurance to maintain form after 15K.
The right goal pace is not the fastest pace that looks exciting in the chart. It is the fastest pace your recent races, long runs, and goal-specific workouts suggest you can sustain for the full 21.0975 kilometers.
