Choose a goal time and read across for the pace per kilometre and mile, with splits at 5K, 10K, 15K and 20K.
| Finish time | Pace per km | Pace per mile | 5 km | 10 km | 15 km | 20 km |
|---|---|---|---|---|---|---|
| 1:10:00 | 3:19 | 5:20 | 16:35 | 33:11 | 49:46 | 1:06:22 |
| 1:15:00 | 3:33 | 5:43 | 17:46 | 35:33 | 53:19 | 1:11:06 |
| 1:20:00 | 3:48 | 6:06 | 18:58 | 37:55 | 56:53 | 1:15:50 |
| 1:25:00 | 4:02 | 6:29 | 20:09 | 40:17 | 1:00:26 | 1:20:35 |
| 1:30:00 | 4:16 | 6:52 | 21:20 | 42:40 | 1:03:59 | 1:25:19 |
| 1:35:00 | 4:30 | 7:15 | 22:31 | 45:02 | 1:07:33 | 1:30:03 |
| 1:40:00 | 4:44 | 7:38 | 23:42 | 47:24 | 1:11:06 | 1:34:48 |
| 1:45:00 | 4:59 | 8:01 | 24:53 | 49:46 | 1:14:39 | 1:39:32 |
| 1:50:00 | 5:13 | 8:23 | 26:04 | 52:08 | 1:18:12 | 1:44:17 |
| 1:55:00 | 5:27 | 8:46 | 27:15 | 54:31 | 1:21:46 | 1:49:01 |
| 2:00:00 | 5:41 | 9:09 | 28:26 | 56:53 | 1:25:19 | 1:53:45 |
| 2:05:00 | 5:55 | 9:32 | 29:37 | 59:15 | 1:28:52 | 1:58:30 |
| © the5krunner. Link required. | ||||||
| 2:10:00 | 6:10 | 9:55 | 30:49 | 1:01:37 | 1:32:26 | 2:03:14 |
| 2:15:00 | 6:24 | 10:18 | 32:00 | 1:03:59 | 1:35:59 | 2:07:59 |
| 2:20:00 | 6:38 | 10:41 | 33:11 | 1:06:22 | 1:39:32 | 2:12:43 |
| 2:25:00 | 6:52 | 11:04 | 34:22 | 1:08:44 | 1:43:06 | 2:17:27 |
| 2:30:00 | 7:07 | 11:27 | 35:33 | 1:11:06 | 1:46:39 | 2:22:12 |
| 2:35:00 | 7:21 | 11:49 | 36:44 | 1:13:28 | 1:50:12 | 2:26:56 |
| 2:40:00 | 7:35 | 12:12 | 37:55 | 1:15:50 | 1:53:45 | 2:31:41 |
| 2:45:00 | 7:49 | 12:35 | 39:06 | 1:18:12 | 1:57:19 | 2:36:25 |
| 2:50:00 | 8:03 | 12:58 | 40:17 | 1:20:35 | 2:00:52 | 2:41:09 |
| 2:55:00 | 8:18 | 13:21 | 41:28 | 1:22:57 | 2:04:25 | 2:45:54 |
| 3:00:00 | 8:32 | 13:44 | 42:40 | 1:25:19 | 2:07:59 | 2:50:38 |
© the5krunner. Link required.
What to do with this number
- Predict a time first with the race predictor.
- Training paces from the same race: VDOT calculator.
- Check how your time ranks on good half marathon time.
- Build any split with the pace calculator.
- Setting zones? Use the heart rate zones or a watch from the best running watch.
- The marathon pace chart is next when you step up to 26.2.
Quick answers
What pace do I need to run a 2 hour half marathon?
A 2:00:00 half marathon needs 5:41 per kilometre or 9:09 per mile. Halfway at 10.5 kilometres should come in at about 1:00:00.
What pace do I need to run a sub 1:45 half marathon?
A 1:44:59 half marathon needs 4:59 per kilometre or 8:00 per mile.
What is a good half marathon pace?
It depends on your age and sex, so use the good half marathon time page to see how your time ranks. RunRepeat’s median finisher runs 6:24 per kilometre.
How fast should I run the first mile of a half marathon?
Run the first mile 5 to 10 seconds slower than goal pace. The crowd at the start pulls everyone too fast and the early seconds saved are paid back with interest after 10 miles.
How do I predict my half marathon time?
Use a recent 10K result in the race predictor. A 50:00 10K predicts about 1:50:00 for the half marathon with Riegel’s formula, assuming you have trained for the distance.
Should I follow the pace chart in training?
Yes, use goal pace for a few longer efforts, such as 3 times 3 kilometres, so your legs know the rhythm. Do the easy running at a conversational pace, not at goal pace.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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