Half Marathon Pace Chart

Find the pace you need for your half marathon goal. The chart lists pace per mile and per kilometre for finish times from 1:10 to 3:30, and the calculator turns any goal time into pace, 5K and 10K splits and a negative-split plan.

How to use the pace chart

Find your goal finish time in the left column and read across for the pace per mile and per kilometre you need to hold, plus the time you should see at 5 km, 10 km and 10 miles. The chart assumes even pacing — the same speed from start to finish — which is the most efficient way for most runners to reach a time goal. For any time not listed, use the calculator: enter hours, minutes and seconds to get exact paces and splits.

The maths behind the chart

A half marathon is exactly 21.0975 kilometres, which is 13.1094 miles — half of the 42.195 km marathon distance. Pace is simply time divided by distance: a two-hour half marathon is 7,200 seconds ÷ 13.1094 miles = 549 seconds per mile, or 9:09 per mile, and 7,200 ÷ 21.0975 = 341 seconds per kilometre, or 5:41 per km. Splits multiply the pace by the distance covered: at 5:41 per km, the 10 km point comes at about 56:53.

Even pace or negative split?

Most coaches recommend running the half marathon at an even effort or with a slight negative split — the second half a little faster than the first. Starting too fast is the most common pacing mistake: the adrenaline of the start makes an ambitious pace feel easy for the first few miles, and the cost arrives later. A plan that runs the first half about 1–2% slower than the second keeps energy in reserve. The calculator's negative-split option shows the time and pace for each half.

Worked example: a 1:45 goal

To finish in 1 hour 45 minutes, you need 8:01 per mile or 4:59 per kilometre. Your 5 km split should be about 24:53, 10 km about 49:46, and 10 miles about 1:20:06. With a 2% negative split you would reach halfway in about 53:02 at 5:02 per km, then run the second half in 51:58 at 4:56 per km.

Setting a realistic goal

• Use a recent race: a 10 km time is a good predictor. Many runners' half marathon pace is roughly 10–20 seconds per mile slower than their 10 km pace.
• Base the goal on training, not hope — your long runs and tempo runs show what is sustainable.
• Adjust for the course and weather: hills, heat and humidity all slow finish times.
• Consider having an A goal (a great day), a B goal (a good day) and a C goal (finish strong).

Common half marathon milestones

Race-day pacing tips

• Line up with runners of your expected pace to avoid weaving.
• Check your watch at each mile or kilometre marker rather than constantly.
• GPS watches often measure slightly long on race courses because of tangents; trust official markers.
• Run by effort on hills: slower uphill, relaxed downhill, even effort overall.
• Take fluids and fuel as you practised in training.
• If you are ahead of pace in the first 5 km, ease back — the time is not banked, it is borrowed.

Training paces for a half marathon

Most half marathon plans mix easy runs, one long run and one or two quality sessions a week. Easy runs are conversational and usually 60–90 seconds per mile slower than goal race pace. Tempo runs — sustained efforts of 20–40 minutes — are often run a little faster than half marathon pace, and intervals faster still. The long run builds gradually to about 10–12 miles, mostly at easy pace, sometimes finishing with a few miles at goal pace to practise the rhythm you will need on race day.