Half Marathon Pace Chart: Complete Guide to 13.1 Mile Finish Times
The half marathon is the perfect distance for runners seeking a challenging goal without the extreme training demands of a full marathon. At 13.1 miles (21.0975 km), it tests your endurance while remaining accessible to dedicated recreational runners. This comprehensive half marathon pace chart helps you plan your race strategy, set achievable goals, and understand what it takes to reach your target finish time.
Table of Contents
- Complete Half Marathon Pace Chart
- Half Marathon Finish Time Distribution
- Understanding Half Marathon Performance Levels
- Half Marathon Mile Split Chart
- How to Choose Your Half Marathon Pace
- Half Marathon Pacing Strategies
- Training for Your Goal Half Marathon Pace
- Race Day Execution
- Half Marathon to Marathon Prediction
- Half Marathon vs Marathon Comparison
- Half Marathon vs Marathon Training
- Frequently Asked Questions
- Calculate Your Half Marathon Pace
Complete Half Marathon Pace Chart
The half marathon distance is exactly 13.1094 miles or 21.0975 kilometers. Use this chart to find your target pace and corresponding finish time. Whether you're aiming for a personal record or completing your first half, this chart covers paces from elite to casual runner.
| Pace/Mile | Pace/KM | Finish Time | Category |
|---|---|---|---|
| 5:00 | 3:06 | 1:05:33 | Elite |
| 5:30 | 3:25 | 1:12:06 | Elite |
| 5:45 | 3:34 | 1:15:23 | Elite |
| 6:00 | 3:44 | 1:18:39 | Advanced |
| 6:15 | 3:53 | 1:21:56 | Advanced |
| 6:30 | 4:02 | 1:25:12 | Advanced |
| 6:52 | 4:16 | 1:29:59 | Sub-1:30 |
| 7:00 | 4:21 | 1:31:46 | Intermediate |
| 7:15 | 4:30 | 1:35:02 | Intermediate |
| 7:30 | 4:39 | 1:38:19 | Intermediate |
| 7:38 | 4:44 | 1:39:59 | Sub-1:40 |
| 7:45 | 4:49 | 1:41:35 | Intermediate |
| 8:00 | 4:58 | 1:44:52 | Intermediate |
| 8:15 | 5:07 | 1:48:09 | Intermediate |
| 8:24 | 5:13 | 1:49:59 | Sub-1:50 |
| 8:30 | 5:17 | 1:51:26 | Recreational |
| 8:45 | 5:26 | 1:54:42 | Recreational |
| 9:00 | 5:35 | 1:57:59 | Recreational |
| 9:09 | 5:41 | 1:59:59 | Sub-2:00 |
| 9:30 | 5:54 | 2:04:32 | Recreational |
| 10:00 | 6:13 | 2:11:05 | Recreational |
| 10:30 | 6:31 | 2:17:38 | Casual |
| 11:00 | 6:50 | 2:24:12 | Casual |
| 11:30 | 7:09 | 2:30:45 | Casual |
| 12:00 | 7:27 | 2:37:18 | Casual |
| 13:00 | 8:05 | 2:50:26 | Walker/Runner |
| 14:00 | 8:42 | 3:03:32 | Walker/Runner |
| 15:00 | 9:19 | 3:16:38 | Walker/Runner |
Half Marathon Finish Time Distribution
Where does your finish time fall among all half marathon runners? This distribution chart shows how finish times are spread across the field, based on aggregate race data.
The most common finish time bracket is 2:00 - 2:14, with roughly 25% of all half marathon finishers landing in this range. The median finish time is approximately 1:55 - 2:05 depending on the race.
Understanding Half Marathon Performance Levels
Half marathon runners span a wide range of abilities. Understanding where your goal time falls can help set appropriate expectations and training intensity.
Elite Level (Under 1:15)
Elite half marathon times require paces under 5:45 per mile. At this level, runners are typically professional or semi-professional athletes with years of high-volume training. The current world records are 57:31 for men (Jacob Kiplimo) and 1:02:52 for women (Letesenbet Gidey). These athletes train 100+ miles per week with highly structured programs.
Sub-1:30 Half Marathon
Breaking 1:30 in the half marathon requires maintaining a 6:52 per mile pace. This is an ambitious goal that typically requires several years of dedicated training and consistent weekly mileage of 40-60 miles. Runners at this level have strong aerobic bases and have likely completed multiple half marathons to understand their racing capabilities.
Sub-1:45 Half Marathon
The sub-1:45 half marathon (7:59/mile pace) is a popular goal for competitive recreational runners. It represents a significant step up from beginner times and requires disciplined training including tempo runs, intervals, and long runs. Most sub-1:45 runners train 30-45 miles per week over a 10-12 week training cycle.
Sub-2:00 Half Marathon
Breaking the 2-hour barrier is a milestone many recreational runners target. It requires a pace of 9:09 per mile, which is achievable for most healthy adults with proper training. A 12-week training program with 20-30 miles per week, including one long run of 10-12 miles, is typically sufficient for this goal.
Average Half Marathon Time
The average half marathon finish time is approximately 2:01 for men and 2:11 for women. These times translate to paces of about 9:13/mile and 9:59/mile respectively. If you're running your first half marathon, finishing around or under these averages is a reasonable goal with proper training.
Half Marathon Mile Split Chart
Tracking your splits at each mile marker helps ensure you're on pace for your goal time. Here's a detailed split chart for common half marathon targets:
| Mile | 1:30 Goal | 1:45 Goal | 2:00 Goal | 2:15 Goal | 2:30 Goal |
|---|---|---|---|---|---|
| 1 | 6:52 | 8:00 | 9:09 | 10:18 | 11:27 |
| 2 | 13:44 | 16:00 | 18:18 | 20:36 | 22:54 |
| 3 | 20:36 | 24:00 | 27:27 | 30:54 | 34:21 |
| 4 | 27:28 | 32:00 | 36:36 | 41:12 | 45:48 |
| 5 | 34:20 | 40:00 | 45:45 | 51:30 | 57:15 |
| 6 | 41:12 | 48:00 | 54:54 | 1:01:48 | 1:08:42 |
| 7 | 48:04 | 56:00 | 1:04:03 | 1:12:06 | 1:20:09 |
| 8 | 54:56 | 1:04:00 | 1:13:12 | 1:22:24 | 1:31:36 |
| 9 | 1:01:48 | 1:12:00 | 1:22:21 | 1:32:42 | 1:43:03 |
| 10 | 1:08:40 | 1:20:00 | 1:31:30 | 1:43:00 | 1:54:30 |
| 11 | 1:15:32 | 1:28:00 | 1:40:39 | 1:53:18 | 2:05:57 |
| 12 | 1:22:24 | 1:36:00 | 1:49:48 | 2:03:36 | 2:17:24 |
| 13 | 1:29:16 | 1:44:00 | 1:58:57 | 2:13:54 | 2:28:51 |
| 13.1 | 1:30:00 | 1:45:00 | 2:00:00 | 2:15:00 | 2:30:00 |
How to Choose Your Half Marathon Pace
Selecting an appropriate target pace is crucial for a successful half marathon. Here are proven methods to determine your ideal pace. For a deeper dive into how to calculate running pace, see our dedicated guide.
Use Your 10K Time
Your recent 10K performance is an excellent predictor of half marathon potential. A common formula is to multiply your 10K time by 2.22. For example, if you ran a 50:00 10K, your predicted half marathon time would be approximately 1:51 (50 x 2.22 = 111 minutes). This accounts for the aerobic demands of more than doubling the distance.
Use Your 5K Time
If you don't have a recent 10K, you can estimate from your 5K pace chart. Multiply your 5K time by 4.65 to get an approximate half marathon time. A 25:00 5K runner might expect around 1:56 for the half marathon (25 x 4.65 = 116 minutes). This method is less accurate than using 10K times but provides a reasonable starting point.
Long Run Performance
Your training long runs offer valuable pacing insights. Most runners complete their long runs 45-75 seconds per mile slower than race pace. If you're comfortably running 12-mile training runs at 9:30/mile, you might target 8:30-8:45/mile on race day with proper tapering and race-day adrenaline.
Training Paces
Your easy run and tempo run paces also indicate your race potential. Half marathon pace typically falls between easy pace and tempo pace. If your easy pace is 10:00/mile and your tempo pace is 8:00/mile, your half marathon pace is likely around 8:45-9:15/mile. For a full breakdown, see our training paces explained guide.
Half Marathon Pacing Strategies
How you distribute your effort across 13.1 miles significantly impacts your performance and experience. Here are the main approaches:
Even Pacing
Running even splits means maintaining the same pace from start to finish. This is physiologically the most efficient approach, minimizing energy waste from acceleration and deceleration. For even pacing, aim to hit each mile within 5-10 seconds of your target pace. A GPS watch or pace band can help you stay consistent.
Negative Splitting
Negative splitting means running the second half faster than the first. This conservative approach prevents early burnout and often leads to faster overall times. To execute negative splits, run the first 6-7 miles about 10-15 seconds per mile slower than your goal pace, then gradually increase your effort. The mental boost from passing other runners late in the race is substantial. Read more about negative splits strategy in our dedicated guide.
Effort-Based Pacing
Rather than targeting specific mile times, some runners prefer pacing by perceived effort. Start at a comfortable effort (around 6-7 on a scale of 10), build to moderate effort (7-8) in the middle miles, and finish with a hard effort (8-9) in the final 5K. This approach naturally accounts for hills and weather conditions that might affect your pace.
Racing with a Pace Group
Most half marathons offer pace groups for common finish times (1:45, 2:00, 2:15, etc.). Running with a pacer removes the mental burden of checking your watch constantly. However, make sure the pacer's strategy matches your preference, whether that's even splits or negative splits. It's also wise to position yourself slightly ahead of the pace group in case they fall behind in the final miles.
Training for Your Goal Half Marathon Pace
Once you've identified your target pace, structure your training to prepare specifically for that effort:
Goal Pace Runs
Include one run per week at your goal half marathon pace. Start with 3-4 miles and build to 6-8 miles at goal pace by the final weeks of your training. These runs teach your body the rhythm and feel of race pace, building both physical fitness and mental confidence.
Tempo Runs
Tempo runs at 10-20 seconds per mile faster than half marathon pace build the lactate threshold necessary for sustaining your goal effort. A typical tempo workout is 4-6 miles at comfortably hard effort, where you can speak only in short phrases. This workout is the cornerstone of half marathon training.
Long Runs
Your weekly long run builds the endurance foundation for 13.1 miles. Gradually build your long run to 12-14 miles, running most of the distance at an easy, conversational pace. Every 2-3 weeks, finish your long run with 3-5 miles at goal pace to simulate late-race conditions.
Interval Training
Speed work improves your running economy and VO2max, making goal pace feel more comfortable. Workouts like 6 x 800m at 5K pace or 4 x 1 mile at 10K pace develop the speed that translates to half marathon endurance. Include one interval session per week during your training build.
Easy Runs
Most of your weekly mileage should be at an easy, conversational pace. These runs build aerobic fitness without accumulating excessive fatigue. Easy runs also promote recovery between harder workouts. Aim for 60-70% of your running to be at easy effort.
Race Day Execution
Proper race day execution turns your training into results. Here's how to optimize your half marathon performance:
Pre-Race Preparation
Arrive at the start line well-rested after a 7-10 day taper. Eat a familiar pre-race meal 2-3 hours before the start, focusing on easily digestible carbohydrates. Warm up with 10-15 minutes of easy jogging and dynamic stretches. Position yourself in the appropriate corral for your expected pace.
The First Three Miles
The opening miles are critical for setting up a successful race. Resist the temptation to go out fast despite fresh legs and race excitement. Aim to run these miles 5-10 seconds slower than goal pace. This conservative start preserves glycogen stores and prevents early lactate accumulation.
Miles 4-9: Find Your Rhythm
The middle miles are where you settle into race pace. Focus on maintaining steady effort rather than obsessing over exact splits. Take advantage of aid stations to stay hydrated, but practice your fueling strategy in training so race day isn't the first time you drink while running.
The Final 5K
The last three miles test your physical fitness and mental toughness. If you've paced correctly, you should be able to maintain or slightly increase your pace. Break this section into smaller chunks, focusing on reaching the next mile marker. Draw energy from the crowd and the knowledge that you're almost finished.
The Finish
Give everything you have in the final half mile. Maintain good running form even as fatigue sets in. Lift your head, drive your arms, and focus on the finish line. These final moments are where races are won and personal records are set.
Half Marathon to Marathon Prediction
Your half marathon time is one of the best predictors of marathon performance. A common rule of thumb multiplies your half marathon time by approximately 2.1 to estimate your full marathon potential (the Riegel formula). Here are predictions for common half marathon finish times:
| Half Marathon Time | Predicted Marathon Time | Marathon Pace/Mile |
|---|---|---|
| 1:20 | ~2:49 | ~6:27 |
| 1:30 | ~3:10 | ~7:15 |
| 1:40 | ~3:32 | ~8:06 |
| 1:45 | ~3:43 | ~8:31 |
| 1:50 | ~3:53 | ~8:54 |
| 2:00 | ~4:14 | ~9:41 |
| 2:15 | ~4:46 | ~10:55 |
| 2:30 | ~5:18 | ~12:08 |
These predictions assume similar training volume and race conditions. Runners moving up to the marathon should add 10-20% more weekly mileage and extend long runs to 18-22 miles. Use our pace calculator to generate precise splits for your predicted marathon time.
Half Marathon vs Marathon Comparison
Considering whether to race a half marathon or go the full marathon distance? Here is a side-by-side comparison of the two most popular road race distances:
Half Marathon
Marathon
Avg HM Finish
Avg Marathon Finish
Half Marathon vs Marathon Training
Understanding the differences between half and full marathon training helps runners transition between distances:
Training Volume
Half marathon training typically requires 25-40 miles per week at peak, compared to 35-55+ miles for marathon training. This lower volume makes the half marathon more accessible for runners with busy schedules while still providing a significant endurance challenge.
Long Run Length
Half marathon long runs peak at 12-14 miles, while marathon training requires runs of 18-22 miles. The shorter long runs mean less time on your feet and faster recovery between workouts.
Recovery Time
After a half marathon, most runners recover fully within 1-2 weeks. Marathon recovery typically takes 3-4 weeks or longer. This faster recovery allows half marathoners to race more frequently throughout the year.
Race Intensity
The half marathon is raced at a harder relative intensity than the marathon. While marathon pace is roughly 75-80% of VO2max, half marathon pace is 85-90% of VO2max. This higher intensity makes pacing more forgiving of small errors compared to the marathon.
Frequently Asked Questions
For first-time half marathoners, simply finishing is a worthy accomplishment. A finish time between 2:00-2:30 is reasonable for most beginners who have followed a structured training program. Focus on completing the distance at a sustainable pace rather than targeting a specific time for your first race.
Breaking 2 hours requires maintaining a 9:09 per mile pace. Train for 10-12 weeks with 25-35 miles weekly, including tempo runs at 8:30-8:45 pace and long runs up to 12 miles. Run the first half conservatively (9:15-9:20 pace) and aim to negative split the second half.
On uphills, focus on maintaining consistent effort rather than pace. Expect to slow 15-30 seconds per mile on moderate hills. You'll naturally make up some time on downhills. Overall, a hilly course may cost you 1-3 minutes compared to a flat course at the same effort level.
For most runners finishing under 2 hours, water alone is sufficient. Runners expecting to be on the course longer than 90 minutes may benefit from one energy gel around mile 7-8. Always test your fueling strategy during training runs to avoid stomach issues on race day.
For a 1:45 goal (8:00/mile pace), your easy runs should be 9:00-10:00/mile, tempo runs at 7:30-7:45/mile, and interval work at 7:00-7:15/mile. Goal pace runs of 4-6 miles at 8:00/mile help develop race-specific fitness and confidence.
Yes, a common rule of thumb is to double your half marathon time and add 10-20 minutes. The Riegel formula gives more precise predictions by using a fatigue factor. For example, a 1:45 half marathon roughly predicts a 3:43 marathon. Keep in mind that marathon-specific training (longer long runs, higher weekly mileage) is essential to reach your predicted time.
Half marathon training requires longer weekly long runs (10-14 miles vs 6-8 miles for a 10K), more weekly mileage, and greater focus on sustained tempo effort. The half marathon also requires more disciplined pacing strategy since the distance punishes runners who go out too fast. In contrast, shorter races like the 5K and 10K emphasize speed work and VO2max development over pure endurance.
Calculate Your Half Marathon Pace
Ready to plan your half marathon race strategy? Use our free running pace calculator to:
- Calculate your required pace for any finish time goal
- Generate mile-by-mile splits for race day
- Convert between min/mile and min/km
- Predict your half marathon time from 5K or 10K results