Half marathon pace chart and calculator

Quick answer: a 2-hour half marathon needs 9:09 per mile or 5:41 per kilometre. 1:45:00 needs 8:01 per mile (4:59 per km); 1:30:00 needs 6:52 per mile (4:16 per km); 2:30:00 needs 11:27 per mile (7:07 per km).

Half marathon pace chart, 1:00 to 3:45

Finish time, average pace and elapsed time at 5K, 10K and 10 miles for an even-paced half marathon (21.0975 km, 13.1094 miles).

Reading the chart

A half marathon pace is the same per-mile pace as a marathon run in exactly twice the time, which is why a 2-hour half and a 4-hour marathon both show 9:09 per mile. Running both at that pace is a different matter: the race time predictor estimates that a 2:00:00 half points to about 4:10 for the marathon, not 4:00.

For a negative split, choose it above. A 1% negative split for 2:00:00 puts you through halfway in 1:00:36 and leaves 59:24 for the second half: the first half averages about 5.5 seconds per mile slower than goal pace and the second half about 5.5 faster.

Sub-2 half marathon

Breaking 2 hours means averaging under 9:09 per mile. Some runners aim for 9:05 to cover the extra distance that weaving through the field adds. At 9:05 per mile you pass 10K in 56:26 and 10 miles in 1:30:50, and finish in 1:59:05.

Pacing the opening miles

The half is long enough to punish a quick start and short enough that runners think they can get away with one. Treat the first two miles as settling in, at goal pace or a few seconds slower. Running them 15 seconds per mile fast saves 30 seconds at the very most. The 5K column is the first honest check: a 2:00:00 runner should be close to 28:26 there.

Turning the chart into training sessions

In the Daniels and Gilbert model a race lasting about two hours is held at roughly 84 to 85% of VO2 max, which sits where the marathon band (75 to 84%) meets the threshold band (83 to 88%). In practice that makes half marathon pace a natural tempo-style session. A 1:45:00 goal is 8:01 per mile: two miles at that pace take 16:01, three take 24:02. Blocks like these inside a longer run teach the pace when you are already a little tired, which is what the second half of the race asks. For the harder sessions, use your current paces from the training pace calculator rather than the goal.

Mile markers, km signs and GPS

Choose the split unit that matches the course signs; courses may mark miles, kilometres or both. Press the lap button at each sign rather than relying on auto-lap, because a watch's distance drifts away from the markers as the race goes on. At 1:45:00 pace every extra 0.1 mile on your watch is 48 seconds of running, so tight lines on bends are worth having.

Hills and the half

On a rolling route, hold effort and let the pace move. At 1:45:00 effort (8:01 per mile on the flat) the Minetti curve gives about 8:55 per mile up a 2% grade and 7:11 down one. Check the 10K and 10-mile columns at the end of a hilly stretch, not the split in the middle of it. The grade adjusted pace calculator handles any slope.

Picking a realistic half marathon goal

Start from a recent shorter race. With Riegel's formula a 45:00 10K suggests 1:39:17 and a 22:00 5K suggests 1:41:12, both on the assumption that the long runs are in place. Setting the goal a minute or two behind the prediction leaves room for a warm morning or a slow start, and you can still finish under it with a negative split.

Print your splits on a pace band, or see the 10K pace chart and marathon pace chart. For a hilly route, the course pace planner turns the course GPX into even-effort splits. Not sure of your goal? The half marathon predictor estimates it from a 10K.

Formula and examples checked 7 October 2026. Found a problem? Tell us.

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