Half Marathon Pace Chart: Complete Guide to Pacing and Splits

The half marathon is the most popular race distance in the world, and for good reason. It is long enough to demand respect, short enough to fit into a manageable training cycle, and just painful enough in those final three miles to teach you something about yourself.

But here is the truth that separates a great half marathon from a miserable one: pacing. Go out ten seconds per mile too fast and you will pay for it double in the final 5K. Start too conservatively and you will cross the finish line knowing you had more. The half marathon rewards discipline and punishes ego more than almost any other distance.

Whether you are chasing a sub-2:00, gunning for a 1:30, or aiming to finish your first 13.1 miles on your feet, this guide gives you the exact paces, splits, and strategies you need. Every number has been calculated against the official half marathon distance of 13.1094 miles (21.0975 km).

Half Marathon Pace Chart: Finish Times and Splits

How to Read This Chart

Each row shows:

• Finish Time: Your goal half marathon completion time
• Pace/Mile: Required pace per mile to hit that finish time
• Pace/Km: Required pace per kilometer
• 5K Split: Your time at the 5K mark (3.107 miles)
• 10K Split: Your time at the 10K mark (6.214 miles)
• 10-Mile Split: Your time at mile 10

All splits assume perfectly even pacing from start to finish.

Half Marathon Pace Chart (1:15 - 1:45)

This range covers elite and highly competitive runners. A 1:15 half marathon is a world-class effort, while a 1:45 is an ambitious goal for experienced recreational runners.

Half Marathon Pace Chart (1:45 - 2:15)

This is where the majority of half marathon runners fall. A sub-2:00 half marathon is a milestone goal for many runners, while 2:00 to 2:15 represents solid recreational performance.

Half Marathon Pace Chart (2:15 - 3:00)

Runners in this range include beginners tackling their first half marathon, those coming back from injury, and anyone who prioritizes completing the distance over chasing a time. Every one of these finish times is worth celebrating.

Training Paces by Half Marathon Goal

Your half marathon goal pace is only one of several paces you should train at. Running every workout at race pace is a recipe for burnout and injury. Instead, use a range of training intensities to build the aerobic engine, lactate threshold, and speed you need on race day.

Here is how your training paces break down based on your goal time. If you are new to structured training, check out our beginner running plan for a solid foundation before building toward a specific half marathon goal.

What Each Pace Zone Does

• Easy pace should make up 75-80% of your weekly mileage. You should be able to hold a conversation comfortably. This builds your aerobic base and allows recovery between hard sessions. For more on building a strong endurance foundation, read our guide on how to build running endurance.

• Tempo pace (also called threshold pace) is "comfortably hard." You can speak in short phrases but not full sentences. This develops your lactate threshold, the effort level you can sustain for roughly 60 minutes. Typical tempo workouts include 20-40 minute continuous tempo runs or 3x10 minutes at tempo with 2-minute recovery jogs.

• Interval pace is hard and fast. Think 3-5 minute efforts with equal recovery. This builds your VO2max ceiling, which gives you more room to run at race pace without redlining. Typical workouts include 5x1000m or 6x800m at interval pace. For more speed development strategies, see our guide on how to run faster.

Half Marathon Pacing Strategy

Understanding what pace to run is only half the equation. How you distribute that pace across 13.1 miles is just as important.

Even Splits vs. Negative Splits

Even splits means running every mile at roughly the same pace. For most half marathon runners, this is the safest and most effective strategy. You lock in your goal pace from the start, and you hold it.

Negative splits means running the second half faster than the first. This requires starting conservatively -- perhaps 5 to 10 seconds per mile slower than goal pace for the first 3-4 miles -- then gradually picking it up. Negative splitting is the hallmark of experienced racers and is associated with the fastest finishing times in research on distance running performance.

Positive splits -- running the first half faster than the second -- is almost always unintentional and rarely beneficial. It usually means you went out too fast and are now paying the price.

The Recommended Approach

For most runners, the best strategy is a slight negative split:

1. Miles 1-3: Settle in at 5-10 seconds per mile slower than goal pace. You are warming up, finding your rhythm, and letting the race come to you. Resist the adrenaline.
2. Miles 4-8: Settle into your true goal pace. This is the meat of the race. Keep your effort controlled and consistent.
3. Miles 9-10: Maintain pace. This is where discipline matters most. You are not tired enough to slow down, but pushing too early will cost you.
4. Miles 11-13.1: If you have energy, now is the time to use it. Pick up the pace slightly. This is where the race begins.

The Wall at Mile 10

In the full marathon, runners talk about "the wall" at mile 20. In the half marathon, the equivalent struggle point comes around mile 10. At this point you have been running hard for well over an hour (for most runners), your glycogen is depleting, and the finish line is still a 5K away. This is where training and mental toughness pay off.

The best way to avoid hitting the wall is to not go out too fast. If you ran the first 10 miles at the right pace, that last 5K will be hard but manageable. If you banked time early, those final three miles will feel like six. For guidance on pacing the full 26.2, see our marathon pace chart.

Cadence and Half Marathon Pacing

Your running cadence -- the number of steps you take per minute -- plays a direct role in how well you maintain pace, especially in the final miles of a half marathon.

Research suggests that most efficient distance runners maintain a cadence between 170 and 185 steps per minute, regardless of pace. When fatigue sets in, your cadence tends to drop. Your stride shortens, your turnover slows, and suddenly you are running 20-30 seconds per mile slower than you intended without realizing it.

This is where cadence awareness becomes a pacing tool. By locking into a consistent step rate, you create an internal metronome that keeps your effort honest even when your legs want to slow down. For a deep dive into how cadence affects your running, read our running cadence guide.

How Cadence Helps in Miles 10-13

The last three miles of a half marathon are where cadence discipline pays the biggest dividends. Here is what typically happens without it:

• Your stride shortens as your muscles fatigue
• Your turnover slows to compensate
• Your pace drops by 15-30 seconds per mile
• You lose 30-90 seconds on your finish time

By using an audio metronome -- like the one built into the Runo app -- you can maintain your target step rate even as fatigue accumulates. The steady beat acts as an external cue that overrides the internal urge to slow down. Many runners find that focusing on matching the metronome beat in those final miles is the difference between hitting their goal pace and fading.

Race Day Pacing Tips

Here are ten practical tips to nail your half marathon pacing on race day:

1. Do not go out too fast. This is the number one pacing mistake at every distance. The first mile will always feel easy because of adrenaline, fresh legs, and the crowd. Check your watch at mile 1 and force yourself to slow down if you are ahead of pace.

1. Run the tangents. The course is measured along the shortest legal path. If you run wide on every turn, you could add a quarter mile or more to your total distance, which throws off your splits.

1. Use mile markers, not GPS. GPS watches can drift, especially in cities with tall buildings. Trust the course mile markers for your split times and use your watch as a secondary reference.

1. Fuel before you need to. Take your first gel or fueling between miles 4 and 5, and your second around mile 9. If you wait until you feel depleted, it is too late. Practice your fueling strategy in training.

1. Hydrate at every other station. In moderate conditions, sip water or sports drink at every other aid station. In heat, hit every station. Slow down slightly to drink rather than choking on fluid at pace.

1. Account for hills. If the course has hills, expect your pace to slow on climbs and quicken on descents. Do not chase your goal split on an uphill. Instead, run by effort on hills and make up time on the flats.

1. Ignore other runners early on. Runners around you will go out too fast. Let them. You will see many of them again around mile 11 when you are still running strong and they are fading.

1. Set your watch to show current pace, not average pace. Average pace can mask a slow mile because it blends with earlier fast miles. You want real-time feedback.

1. Have a plan for the last 5K. Before the race, decide exactly what you will do from mile 10 to the finish. Will you maintain pace? Gradually pick it up? Knowing the plan in advance removes decision fatigue when you are deep in oxygen debt.

1. Use an audio pacer. A metronome app like Runo can keep your cadence locked in when your brain is too tired to self-regulate. Set it to your target step rate and let it keep you honest.

How to Predict Your Half Marathon Pace

If you have recent race results at shorter distances, you can estimate your half marathon potential using the Riegel formula, one of the most widely used race prediction models in distance running.

Using Your 10K Time

The 10K is the best predictor of half marathon performance because it tests a similar mix of aerobic fitness and lactate threshold. To estimate your half marathon time from a recent 10K, multiply your 10K time by approximately 2.21.

Using Your 5K Time

A 5K can also predict half marathon ability, though the longer the gap between race distances, the less precise the prediction. Multiply your 5K time by approximately 4.60.

Important Caveats

These predictions assume:

• Your shorter race was a genuine all-out effort
• You have adequate training volume for the half marathon distance (at least 25-35 miles per week)
• You have done some long runs of 10-12 miles in training
• Race conditions are comparable (temperature, elevation, wind)

If you are new to the half marathon distance and your longest run is only 8 miles, your actual time will likely be slower than these predictions. The prediction models assume you have the endurance base to sustain the effort for 13.1 miles.

Printable Race Day Pace Card

Write these splits on your arm or tape a card to your wrist. Having your target cumulative time at every mile marker keeps you on track without mental math.

1:45 Goal (8:01/mile pace)

2:00 Goal (9:09/mile pace)

2:15 Goal (10:18/mile pace)

Train Your Pacing with Runo

Knowing your goal pace is one thing. Actually running it -- mile after mile, without drifting -- is another skill entirely. This is exactly what Runo is designed to help with.

Runo is a running metronome app that plays a steady beat matched to your target cadence. Instead of constantly checking your watch, you match your footstrike to the beat. When your cadence starts to drop in those final fatigued miles, the beat keeps you honest.

Here is how to use Runo for half marathon pacing:

• Determine your race cadence. Run a few miles at your goal pace and note your natural cadence. For most runners this falls between 168 and 182 steps per minute at half marathon effort.
• Set Runo to that cadence. During your tempo runs and long run segments at pace, use the metronome to lock in the rhythm.
• Race with it. On race day, put in one earbud and let Runo keep your turnover consistent from mile 1 to mile 13.1.

The result: more consistent splits, a stronger finish, and no more fade in the final 5K.

Frequently Asked Questions

What is a good half marathon pace for a beginner?

For a first-time half marathon runner, finishing between 2:00 and 2:30 is a realistic and respectable goal. That translates to a pace of roughly 9:09 to 11:27 per mile. Focus on finishing strong rather than chasing a time in your first race. You can always come back faster once you know what 13.1 miles feels like. If you are building up to the distance, our beginner running plan can help you establish the fitness base you need.

What pace do I need for a sub-2-hour half marathon?

A sub-2:00 half marathon requires a pace of 9:09 per mile (5:41 per kilometer). Your 10K split should come through at approximately 56:53, and you should hit mile 10 at around 1:31:32. This is an achievable goal for runners who have built a solid base and can comfortably run a 10K in under 54 minutes.

What pace is a 1:30 half marathon?

A 1:30 half marathon requires a pace of 6:52 per mile (4:16 per kilometer). This is a competitive time that typically requires consistent training at 40+ miles per week, a 10K time around 40:00 or faster, and several months of dedicated half marathon specific training.

How should I pace myself if the course is hilly?

On hilly courses, pace by effort rather than by the clock. Expect to lose 10-20 seconds per mile on uphills and gain some of it back on downhills. A heart rate monitor or perceived effort scale is more useful than pace on hilly terrain. The key is to not chase your flat-course splits on the climbs -- you will pay for it later.

Should I run with a pace group?

Pace groups can be very effective for half marathons, especially if you struggle with going out too fast. The pacer takes the decision-making away and gives you a group to draft with. However, make sure the pace group aligns with your actual fitness. Running with a 1:45 group when your realistic goal is 1:55 is just another way to go out too fast.

How do I know if my goal pace is realistic?

The best way is to race a shorter distance first. If you can run a 10K, multiply your time by 2.21 to estimate your half marathon potential. If you can run a 5K, multiply by 4.60. You should also be able to hold your goal half marathon pace for 6-8 miles comfortably in training before attempting it for the full 13.1 on race day.

What cadence should I target for a half marathon?

Most efficient half marathon runners fall between 170 and 185 steps per minute. Your optimal cadence depends on your height, leg length, and pace, but the key is consistency. A slight increase in cadence -- even 3 to 5 steps per minute above your natural rate -- can improve your efficiency and help you maintain pace in the later miles. Read our full running cadence guide for a detailed breakdown.

When should I take gels during a half marathon?

Plan to take your first gel around mile 4-5 (approximately 35-45 minutes into the race) and a second gel around mile 9-10 (approximately 75-90 minutes). Always take gels with water, not sports drink, to avoid stomach distress. Practice your fueling strategy during long training runs so there are no surprises on race day.