How To Find Your Half Marathon Pace
Calculate your ideal half marathon pace using race predictions and our free calculators. Learn pacing strategies and training approaches for your best 21.1K.
What's your half marathon pace? If you have a recent 5K or 10K time, you can predict it accurately. The half marathon is the perfect distance to challenge both speed and endurance—and finding the right pace is essential for success.
The half marathon (21.0975 km / 13.1 miles) has exploded in popularity because it's achievable for most runners yet challenging enough to require real training. Getting your pace right makes the difference between a strong finish and struggling through the final miles.
Step 1: Calculate Your Half Marathon Pace
The fastest way to find your half marathon pace is entering a recent race into our Running Interval Pace Calculator.
Here's the process:
- Enter your recent 5K or 10K time
- Get your predicted half marathon pace
- Also receive all your training paces (Easy, Marathon, Threshold, Interval)
This uses validated race equivalency formulas that account for the aerobic and anaerobic demands of different distances.
Half Marathon Pace Predictions
From Your 5K Time
| 5K Time | Half Marathon Pace | Half Marathon Finish |
|---|---|---|
| 18:00 | 4:00 min/km | 1:24:22 |
| 20:00 | 4:28 min/km | 1:34:10 |
| 22:00 | 4:55 min/km | 1:43:34 |
| 24:00 | 5:22 min/km | 1:53:06 |
| 25:00 | 5:36 min/km | 1:57:52 |
| 27:00 | 6:02 min/km | 2:07:25 |
| 30:00 | 6:42 min/km | 2:21:18 |
From Your 10K Time
| 10K Time | Half Marathon Pace | Half Marathon Finish |
|---|---|---|
| 38:00 | 4:05 min/km | 1:26:05 |
| 42:00 | 4:31 min/km | 1:35:17 |
| 45:00 | 4:50 min/km | 1:41:48 |
| 48:00 | 5:09 min/km | 1:48:45 |
| 50:00 | 5:22 min/km | 1:53:03 |
| 55:00 | 5:54 min/km | 2:04:27 |
| 60:00 | 6:27 min/km | 2:15:49 |
Use our Half Marathon Pace Calculator to find the exact pace for your goal time.
Step 2: Verify With the Pace to Time Calculator
Once you have your pace, confirm your finish time with our Pace to Half Marathon Time Calculator.
This helps with race planning:
- Set realistic goals
- Plan split times
- Calculate pace bands for your watch
How Half Marathon Pace Relates to Training Paces
Your half marathon pace sits between marathon pace and threshold pace:
| Pace Type | Relative to HM Pace | Purpose |
|---|---|---|
| Easy Pace | 45-75 sec/km slower | Recovery, base miles |
| Marathon Pace | 10-20 sec/km slower | Long runs, endurance |
| Half Marathon Pace | Goal race pace | Race, specific workouts |
| Threshold Pace | 5-10 sec/km faster | Tempo runs |
| Interval Pace | 30-45 sec/km faster | VO2max work |
Get all these paces from one race time using our Running Interval Pace Calculator.
Half Marathon Pace Workouts
Tempo Runs at Half Marathon Pace
- Workout: 8-12km at goal half marathon pace
- Purpose: Build confidence and efficiency at race pace
- When: Weekly during specific preparation phase
Half Marathon Pace Intervals
- Workout: 4-6 × 2000m at HM pace with 2-minute recovery
- Purpose: Develop ability to hold pace while slightly fatigued
- When: Every 7-10 days
Progression Long Runs
- Workout: 18-22km starting easy, final 6-10km at HM pace
- Purpose: Practice race execution, negative splitting
- When: Every 2-3 weeks
Example Week (12 Weeks to Race)
| Day | Workout | Pace |
|---|---|---|
| Monday | Rest | - |
| Tuesday | 6 × 1000m with 90s rest | Interval Pace |
| Wednesday | 8km easy | Easy Pace |
| Thursday | 10km tempo | HM Pace |
| Friday | Rest or 5km easy | - |
| Saturday | 18km long run | Easy to Marathon Pace |
| Sunday | 6km recovery | Easy Pace |
Adjusting Pace for Race Day Conditions
Your predicted pace assumes good conditions. Adjust accordingly:
Temperature Adjustments
| Conditions | Pace Adjustment |
|---|---|
| 5-12°C (41-54°F) | Optimal - use goal pace |
| 13-18°C (55-64°F) | Add 3-5 sec/km |
| 19-24°C (66-75°F) | Add 8-15 sec/km |
| 25°C+ (77°F+) | Add 15-25+ sec/km |
Course Adjustments
| Course Profile | Adjustment |
|---|---|
| Flat | Use goal pace |
| Rolling hills | Add 5-10 sec/km average |
| Hilly | Add 10-20+ sec/km average |
| Net downhill | Subtract 3-5 sec/km |
Half Marathon Pacing Strategies
Even Pace Strategy
Run consistent pace throughout. This works well for experienced runners on flat courses.
Execution: First 5km slightly conservative (3-5 sec/km slow), then settle into goal pace.
Negative Split Strategy
Run the second half faster than the first. This is often the fastest way to race.
Execution:
- 0-10.5km: 5-8 sec/km slower than goal
- 10.5-16km: At goal pace
- 16-21.1km: At or slightly faster than goal
Conservative Start Strategy
Best for first-timers or uncertain conditions.
Execution:
- First 5km: 10-15 sec/km slower
- Middle 11km: At goal pace
- Final 5km: Whatever you have left
Common Half Marathon Pacing Mistakes
Starting Too Fast
The first few kilometers feel deceptively easy. Going out 15 seconds per kilometer too fast can cost you several minutes by the end.
Ignoring the Hills
Running the same pace uphill as on flat ground burns energy disproportionately. Run by effort on hills, recover on descents.
Chasing Others
Your race is against the clock, not other runners. Stick to your plan even if others go out faster.
Dehydrating
At half marathon pace, you'll need fluids. Practice drinking at race pace during training.
From Finish Time to Pace
Use our Half Marathon Pace Calculator for precise conversions:
| Goal Time | Required Pace (min/km) | Required Pace (min/mile) |
|---|---|---|
| 1:20:00 | 3:48 | 6:07 |
| 1:30:00 | 4:16 | 6:52 |
| 1:40:00 | 4:44 | 7:38 |
| 1:45:00 | 4:58 | 8:00 |
| 1:50:00 | 5:12 | 8:23 |
| 2:00:00 | 5:41 | 9:09 |
| 2:15:00 | 6:24 | 10:18 |
| 2:30:00 | 7:06 | 11:27 |
Training Plan Structure
A typical half marathon training plan is 10-14 weeks:
Weeks 1-4: Base Building
- Build mileage gradually
- All running at easy pace
- One long run per week (12-16km)
Weeks 5-8: Development
- Introduce tempo runs at half marathon pace
- Add interval sessions
- Long runs reach 16-18km
Weeks 9-12: Specific Preparation
- Half marathon pace workouts become primary focus
- Practice race fueling and hydration
- Long runs reach 18-21km with goal pace segments
Weeks 13-14: Taper
- Reduce volume by 30-50%
- Maintain intensity
- Stay fresh for race day
Calculate Your Calorie Burn
Planning your nutrition? Use our Half Marathon Calorie Calculator to estimate energy expenditure.
A typical half marathon burns:
- 60kg runner: ~1,200-1,400 calories
- 70kg runner: ~1,400-1,600 calories
- 80kg runner: ~1,600-1,800 calories
This helps you plan pre-race fueling and during-race nutrition.
Find Your Half Marathon Pace Now
Ready to find your pace? Here's the process:
-
Get Your Predicted Pace: Enter a recent race at Running Interval Pace Calculator
-
Check Your Finish Time: Use Half Marathon Pace Calculator
-
Plan Your Split Times: Use Pace to Half Marathon Time
-
Estimate Calories: Plan nutrition with Half Marathon Calorie Calculator
Your half marathon pace is the foundation of effective training. With the right goal and structured preparation, you'll cross that finish line feeling strong.
For a complete training approach, check out our 12 Week Half Marathon Training Plan.
Visit our Running Calculators hub for all our free running tools.