Half marathon pace chart: your pace per mile for every goal from 1:05 to 3:00
Pace per mile, speed, splits, vVO2max and the 10K time you need: everything to set a realistic goal and hold it on race day.
By the RunRun team · Updated October 13, 2026
At a glance
To run a sub-2 half marathon, you need to hold 9:09 /mi (6.6 mph) for all 13.1 miles. For 1:45, it's 8:01 /mi; for 1:30, 6:52 /mi.
Pace is just your goal time divided by 13.1 miles. The more useful question is whether the goal is within reach. In practice, a sub-2 half takes a 10K of around 53:30 and a vVO2max of about 8.0 mph.
Pace per mile, speed and splits for every goal time
Even pace from start to finish. Underlined goal times link to the matching training plan.
| Goal | Pace | Speed | 3 mi split | 5 mi split | 8 mi split | 10 mi split | 12 mi split | 10K needed | vVO2max |
|---|---|---|---|---|---|---|---|---|---|
| 1:05 | 4:57 /mi · 3:05 /km | 12.1 mph | 14:52 | 24:47 | 39:40 | 49:35 | 59:30 | 29:00 | 14.3 mph |
| 1:10 | 5:20 /mi · 3:19 /km | 11.2 mph | 16:01 | 26:42 | 42:43 | 53:24 | 1:04:05 | 31:20 | 13.4 mph |
| 1:15 | 5:43 /mi · 3:33 /km | 10.5 mph | 17:10 | 28:36 | 45:46 | 57:13 | 1:08:39 | 33:30 | 12.5 mph |
| 1:20 | 6:06 /mi · 3:48 /km | 9.8 mph | 18:18 | 30:31 | 48:49 | 1:01:02 | 1:13:14 | 35:40 | 11.8 mph |
| 1:25 | 6:29 /mi · 4:02 /km | 9.3 mph | 19:27 | 32:25 | 51:52 | 1:04:50 | 1:17:48 | 38:00 | 11.1 mph |
| 1:30 | 6:52 /mi · 4:16 /km | 8.7 mph | 20:36 | 34:20 | 54:55 | 1:08:39 | 1:22:23 | 40:10 | 10.5 mph |
| 1:35 | 7:15 /mi · 4:30 /km | 8.3 mph | 21:44 | 36:14 | 57:58 | 1:12:28 | 1:26:58 | 42:30 | 10.0 mph |
| 1:40 | 7:38 /mi · 4:44 /km | 7.9 mph | 22:53 | 38:08 | 1:01:02 | 1:16:17 | 1:31:32 | 44:40 | 9.5 mph |
| 1:45 | 8:01 /mi · 4:59 /km | 7.5 mph | 24:02 | 40:03 | 1:04:05 | 1:20:06 | 1:36:07 | 46:50 | 9.1 mph |
| 1:50 | 8:23 /mi · 5:13 /km | 7.2 mph | 25:10 | 41:57 | 1:07:08 | 1:23:55 | 1:40:41 | 49:10 | 8.7 mph |
| 1:55 | 8:46 /mi · 5:27 /km | 6.8 mph | 26:19 | 43:52 | 1:10:11 | 1:27:43 | 1:45:16 | 51:20 | 8.4 mph |
| 2:00 | 9:09 /mi · 5:41 /km | 6.6 mph | 27:28 | 45:46 | 1:13:14 | 1:31:32 | 1:49:51 | 53:30 | 8.0 mph |
| 2:05 | 9:32 /mi · 5:55 /km | 6.3 mph | 28:36 | 47:41 | 1:16:17 | 1:35:21 | 1:54:25 | 55:50 | 7.7 mph |
| 2:10 | 9:55 /mi · 6:10 /km | 6.1 mph | 29:45 | 49:35 | 1:19:20 | 1:39:10 | 1:59:00 | 58:00 | 7.4 mph |
| 2:15 | 10:18 /mi · 6:24 /km | 5.8 mph | 30:54 | 51:29 | 1:22:23 | 1:42:59 | 2:03:35 | 1:00:20 | 7.2 mph |
| 2:20 | 10:41 /mi · 6:38 /km | 5.6 mph | 32:02 | 53:24 | 1:25:26 | 1:46:48 | 2:08:09 | 1:02:30 | 6.9 mph |
| 2:25 | 11:04 /mi · 6:52 /km | 5.4 mph | 33:11 | 55:18 | 1:28:29 | 1:50:36 | 2:12:44 | 1:04:40 | 6.7 mph |
| 2:30 | 11:27 /mi · 7:07 /km | 5.2 mph | 34:20 | 57:13 | 1:31:32 | 1:54:25 | 2:17:18 | 1:07:00 | 6.5 mph |
| 2:35 | 11:49 /mi · 7:21 /km | 5.1 mph | 35:28 | 59:07 | 1:34:35 | 1:58:14 | 2:21:53 | 1:09:10 | 6.3 mph |
| 2:40 | 12:12 /mi · 7:35 /km | 4.9 mph | 36:37 | 1:01:02 | 1:37:38 | 2:02:03 | 2:26:28 | 1:11:30 | 6.1 mph |
| 2:45 | 12:35 /mi · 7:49 /km | 4.8 mph | 37:46 | 1:02:56 | 1:40:41 | 2:05:52 | 2:31:02 | 1:13:40 | 5.9 mph |
| 2:50 | 12:58 /mi · 8:03 /km | 4.6 mph | 38:54 | 1:04:50 | 1:43:45 | 2:09:41 | 2:35:37 | 1:15:50 | 5.8 mph |
| 2:55 | 13:21 /mi · 8:18 /km | 4.5 mph | 40:03 | 1:06:45 | 1:46:48 | 2:13:30 | 2:40:11 | 1:18:10 | 5.6 mph |
| 3:00 | 13:44 /mi · 8:32 /km | 4.4 mph | 41:12 | 1:08:39 | 1:49:51 | 2:17:18 | 2:44:46 | 1:20:20 | 5.4 mph |
10K needed: the 10K time you should be capable of for the goal to be realistic (Riegel formula with the 1.08 exponent seen in recreational runners).vVO2max: the speed you can hold all-out for about 6 minutes (6-minute run test, what French coaches call VMA), derived from Jack Daniels' VDOT model, which accounts for how long the effort lasts.
Your pace for any goal time
Enter your goal time (for example 1:45:00) to get your pace per mile, speed, the vVO2max it takes, and a split at every mile marker.
To go after 1:45, you should be capable of about 46:50 for the 10K.The "watch" pace makes up for the roughly 1% of extra distance GPS adds on a typical road course.
Mile-by-mile splits
Your training paces for every goal time
Based on Jack Daniels' VDOT model, the same engine behind RunRun training plans. Paces in min/mi.
| Goal | Goal pace | Easy pace | Threshold (tempo) | Interval pace |
|---|---|---|---|---|
| 1:05 | 4:57 | 5:38 – 6:30 | 4:53 | 4:30 |
| 1:10 | 5:20 | 6:02 – 6:58 | 5:15 | 4:50 |
| 1:15 | 5:43 | 6:27 – 7:27 | 5:36 | 5:10 |
| 1:20 | 6:06 | 6:52 – 7:55 | 5:58 | 5:29 |
| 1:25 | 6:29 | 7:16 – 8:23 | 6:19 | 5:49 |
| 1:30 | 6:52 | 7:40 – 8:50 | 6:40 | 6:08 |
| 1:35 | 7:15 | 8:04 – 9:18 | 7:01 | 6:27 |
| 1:40 | 7:38 | 8:28 – 9:45 | 7:22 | 6:47 |
| 1:45 | 8:01 | 8:52 – 10:12 | 7:43 | 7:06 |
| 1:50 | 8:23 | 9:15 – 10:39 | 8:03 | 7:25 |
| 1:55 | 8:46 | 9:39 – 11:05 | 8:24 | 7:44 |
| 2:00 | 9:09 | 10:02 – 11:32 | 8:45 | 8:03 |
| 2:05 | 9:32 | 10:25 – 11:58 | 9:05 | 8:22 |
| 2:10 | 9:55 | 10:49 – 12:24 | 9:26 | 8:41 |
| 2:15 | 10:18 | 11:12 – 12:50 | 9:46 | 9:00 |
| 2:20 | 10:41 | 11:34 – 13:15 | 10:06 | 9:19 |
| 2:25 | 11:04 | 11:57 – 13:41 | 10:27 | 9:38 |
| 2:30 | 11:27 | 12:20 – 14:06 | 10:47 | 9:57 |
| 2:35 | 11:49 | 12:43 – 14:31 | 11:07 | 10:16 |
| 2:40 | 12:12 | 13:05 – 14:56 | 11:27 | 10:35 |
| 2:45 | 12:35 | 13:28 – 15:21 | 11:48 | 10:53 |
| 2:50 | 12:58 | 13:50 – 15:46 | 12:08 | 11:12 |
| 2:55 | 13:21 | 14:12 – 16:11 | 12:28 | 11:31 |
| 3:00 | 13:44 | 14:35 – 16:35 | 12:48 | 11:50 |
A half marathon training plan built around your goal time
Use our free tools to optimize your training and reach your goals.
Build my free planHow to calculate your half marathon pace
Pace per mile = goal time ÷ 13.11 miles. For 1:50: 110 min ÷ 13.11 = 8.39 min, or 8:23 /mi. Speed works the other way around: 13.11 miles ÷ 1.833 hours = 7.2 mph.
On race day your watch will almost always read more than 13.1 miles. Certified courses are measured along the shortest possible line (the tangents), nobody runs that line perfectly, and GPS adds its own error. Expect an extra 0.1 to 0.25 miles. To actually finish on your goal, aim for a watch pace 5 to 8 seconds per mile faster than your theoretical pace, or pace off the mile markers instead of your watch.
Is your goal realistic?
The "10K needed" column answers that. It applies the rule observed in recreational runners: your half marathon time is roughly 2.24 times your 10K time (the Riegel formula with a 1.08 exponent). If your best recent 10K is faster than the one in the chart, the goal is within reach; if it's more than a minute slower, drop down a row.
The vVO2max column gives the same verdict another way. A half marathon is usually raced at 80 to 85% of vVO2max: the faster you are, the higher the percentage you can hold, because the effort is shorter.
Race strategy: how to hold your pace to the finish
Most half marathons are lost in the first 3 miles. Swept along by the crowd, runners go out 15 to 25 seconds per mile too fast, and the bill comes due after mile 9.
- Start to mile 2: 3 to 5 seconds per mile slower than goal pace while the field thins out.
- Miles 2 to 9: goal pace, checked at every mile marker. If one mile is off by more than 8 seconds, make it up gradually over the next two, not all at once.
- Miles 9 to 11: the toughest stretch. Lock onto your pace and don't try to speed up yet.
- The last 2 miles: if your legs are answering, push the pace progressively all the way in.
- Drink at the aid stations (usually every 2 miles or so) and, if you'll be out there longer than 1:30, take a gel around mile 6 or 7.
Training paces for your half marathon
An 8- to 12-week half marathon build combines a lot of easy running, threshold (tempo) work, which sits close to half marathon pace and is the most race-specific session, blocks at goal pace, and a little interval work at vVO2max. The second chart gives these paces for every goal, calculated with Jack Daniels' VDOT model, the same engine behind RunRun plans.
Frequently asked questions
What pace do I need for a sub-2 hour half marathon?
9:09 /mi (6.6 mph). Splits: 27:28 at mile 3, 54:55 at mile 6, 1:31:32 at mile 10. To finish safely under 2:00, run your watch pace a few seconds per mile faster: GPS will measure the course long.
What pace is a 1:45 half marathon?
8:01 /mi (7.5 mph), which puts you at 49:46 through 10K and 52:30 at halfway. In practice, this goal takes a 10K of around 46:50.
What pace do I need for a sub-1:30 half marathon?
6:52 /mi (8.7 mph). You'll want a 10K of around 40:10 and a vVO2max of about 10.5 mph.
What 10K time do I need to break 2 hours in the half marathon?
About 53:30, run all-out within the last three months. If you're faster than that, sub-2 is very doable with a solid build; if you're slower, target 2:05 to 2:10 instead.
What vVO2max do I need for a 1:45 half marathon?
About 9.1 mph. For 2:00, 8.0 mph; for 1:30, 10.5 mph. vVO2max is the speed you can sustain for about 6 minutes, what French coaches call VMA.
Why does my GPS watch show more than 13.1 miles?
Certified courses are measured along the shortest possible line (running every tangent), which nobody follows exactly, and GPS adds its own error. An extra 0.1 to 0.25 miles is normal: aim for a watch pace 5 to 8 seconds per mile faster than your theoretical pace.
What marathon time does a 1:45 half marathon predict?
Between 3:39:00 and 3:42:00, with a real marathon build (long runs of 2:30 or more, 30+ miles per week). The race time predictor breaks it down for any time.
Should I run even splits in a half marathon?
Yes, or very slightly negative. Bank time early and you pay it back with interest after mile 9. Start a few seconds per mile conservative, settle into goal pace by mile 2, and save any surge for the last 2 miles.