A half marathon is 13.109 miles, or 21.0975 kilometers. Divide your goal time by 13.109 to get pace per mile. A 1:45:00 half marathon is 8:01 per mile, or 4:59 per kilometer.
half marathon goal time chart
| Goal time | Per mile | Per km | mph |
|---|---|---|---|
| 1:20:00 | 6:06 | 3:48 | 9.83 |
| 1:30:00 | 6:52 | 4:16 | 8.74 |
| 1:40:00 | 7:38 | 4:44 | 7.87 |
| 1:45:00 | 8:01 | 4:59 | 7.49 |
| 1:50:00 | 8:23 | 5:13 | 7.15 |
| 2:00:00 | 9:09 | 5:41 | 6.55 |
| 2:15:00 | 10:18 | 6:24 | 5.83 |
| 2:30:00 | 11:27 | 7:07 | 5.24 |
| 3:00:00 | 13:44 | 8:32 | 4.37 |
How to pace a half marathon
A half marathon is long enough that your pace in the first miles affects the last ones. Pick a target pace per mile or kilometer and use the split tables to know what time to see at each marker. The kilometer table lists every 5 km and then the finish at 21.0975 km.
Many races show both mile and kilometer markers, or only one. Use whichever table matches the course.
Setting a goal time
A goal time is a plan, not a prediction. This calculator shows the pace a goal requires and does not estimate whether you can run it. To see your current pace from a recent race, use the mile pace calculator.
Worked example: an even-pace plan for 1:45:00
Take a goal of 1:45:00. The pace is 8:01 per mile, or 4:59 per kilometer. Your checkpoints at an even pace are 5 km at 24:53, 10 km at 49:46, 15 km at 1:14:39, 20 km at 1:39:32, and the finish at 1:45:00. The halfway point comes at 52:30. If your elapsed time at a marker is more than a few seconds ahead of the table, you are running faster than the plan, and the cost may show up late in the race.
Training paces for a 1:45:00 goal
If you could run 1:45:00 today, the training paces that go with it are below. They come from the Daniels and Gilbert formula and the intensity ranges in the training pace calculator, which explains the method and its limits.[2] The goal matches a VDOT of 42.6.
| Zone | Intensity | Per mile | Per km |
|---|---|---|---|
| Easy | 59–74% of VO2max | 10:42 – 8:57 | 6:39 – 5:34 |
| Threshold | 83–88% of VO2max | 8:10 – 7:47 | 5:04 – 4:50 |
| Interval | 95–100% of VO2max | 7:19 – 7:01 | 4:33 – 4:22 |
Print a pace band for race day
Choose miles or kilometers in the calculator, then press “Print pace band”. The band lists your elapsed time at every marker for the goal and strategy you picked, in a compact table. Print it on card stock, cut it out and tape or wrap it around your wrist. Check your watch time against the band at each marker, and follow the plan you chose in advance.
Half marathon race-day checklist
These are practical points, not research findings.
- Study the course profile. Hills change your pace per mile, so plan effort on climbs and recover on descents.
- Practice your race-day breakfast and drinks in long training runs.
- Write your 5 km checkpoint times from the calculator and check them at 5, 10, 15 and 20 km.
- Start at goal pace or a little slower. The first 5 km should feel controlled.
- Know where the aid stations are and decide in advance how you will use them.
Temperature changes finish times. RunRepeat’s analysis of race results found that the best running temperature was between 40 and 50°F, so a warm race day usually calls for a slower plan than your goal pace suggests. Read how much heat slows your pace for what marathon studies found.[1]
Frequently asked questions
What pace do I need for a 1:45:00 half marathon?
You need 8:01 per mile, or 4:59 per kilometer. That is 7.49 mph. Divide your goal time by 13.109 miles to check it for any other goal.
How many miles is a half marathon?
A half marathon is 13.109 miles, which is 21.0975 kilometers. Pace per mile times 13.109 gives your finish time.
What are the halfway splits for a 1:45:00 half marathon?
At an even pace you reach the halfway point at 52:30, after 6.55 miles or 10.55 kilometers. The second half takes the same 52:30.
Which training paces go with a 1:45:00 half marathon?
A goal of 1:45:00 matches a VDOT of 42.6. Easy running is about 8:57 to 10:42 per mile, threshold about 7:47 to 8:10, and interval about 7:01 to 7:19. These assume you could run the goal today.
What pace is a 2-hour half marathon?
A 2:00:00 half marathon needs 9:09 per mile, or 5:41 per kilometer. That is 6.55 mph. At that pace you reach the 10 km mark at about 56:53.
Read the guide: negative splits vs even pacing. Previous distance: 10K pace calculator. Next distance: marathon pace calculator. See every pace in the running pace chart. Not sure of your goal? Estimate it with the race time predictor.
Sources
- Andersen, J.J. The State of Running 2019. RunRepeat, in collaboration with the IAAF.
- Daniels, J. and Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners, and Daniels, J. (2014), Daniels’ Running Formula, 3rd edition. Human Kinetics.
