Half marathon goal · 1:45:00
1:45 Half Marathon Pace
The 1:45 half marathon is a strong trained performance — comfortably inside the faster quarter of the field at most road races. The requirement is exact: 8:01 per mile or 4:59 per kilometre, held for 13.1 miles (21.10 km), from the start line to the finish — the chart below has the goal pre-selected with every split and a printable pace band.
- Required pace
- 8:01 /mi
- Metric pace
- 4:59 /km
- Goal time
- 1:45:00
- 5K equivalent
- 22:54
Download this chart — free PDF, no email
Splits
| Goal time | Pace /mi | Pace /km | 5K | 10K | Halfway |
|---|---|---|---|---|---|
| 1:00:00 | 4:35 | 2:51 | 14:13 | 28:26 | 30:00 |
| 1:01:00 | 4:39 | 2:53 | 14:27 | 28:55 | 30:30 |
| 1:02:00 | 4:44 | 2:56 | 14:42 | 29:23 | 31:00 |
| 1:03:00 | 4:48 | 2:59 | 14:56 | 29:52 | 31:30 |
| 1:04:00 | 4:53 | 3:02 | 15:10 | 30:20 | 32:00 |
| 1:05:00 | 4:57 | 3:05 | 15:24 | 30:49 | 32:30 |
| 1:06:00 | 5:02 | 3:08 | 15:38 | 31:17 | 33:00 |
| 1:07:00 | 5:07 | 3:11 | 15:53 | 31:45 | 33:30 |
| 1:08:00 | 5:11 | 3:13 | 16:07 | 32:14 | 34:00 |
| 1:09:00 | 5:16 | 3:16 | 16:21 | 32:42 | 34:30 |
| 1:10:00 | 5:20 | 3:19 | 16:35 | 33:11 | 35:00 |
| 1:11:00 | 5:25 | 3:22 | 16:50 | 33:39 | 35:30 |
| 1:12:00 | 5:30 | 3:25 | 17:04 | 34:08 | 36:00 |
| 1:13:00 | 5:34 | 3:28 | 17:18 | 34:36 | 36:30 |
| 1:14:00 | 5:39 | 3:30 | 17:32 | 35:05 | 37:00 |
| 1:15:00 | 5:43 | 3:33 | 17:46 | 35:33 | 37:30 |
| 1:16:00 | 5:48 | 3:36 | 18:01 | 36:01 | 38:00 |
| 1:17:00 | 5:52 | 3:39 | 18:15 | 36:30 | 38:30 |
| 1:18:00 | 5:57 | 3:42 | 18:29 | 36:58 | 39:00 |
| 1:19:00 | 6:02 | 3:45 | 18:43 | 37:27 | 39:30 |
| 1:20:00 | 6:06 | 3:48 | 18:58 | 37:55 | 40:00 |
| 1:21:00 | 6:11 | 3:50 | 19:12 | 38:24 | 40:30 |
| 1:22:00 | 6:15 | 3:53 | 19:26 | 38:52 | 41:00 |
| 1:23:00 | 6:20 | 3:56 | 19:40 | 39:20 | 41:30 |
| 1:24:00 | 6:24 | 3:59 | 19:54 | 39:49 | 42:00 |
| 1:25:00 | 6:29 | 4:02 | 20:09 | 40:17 | 42:30 |
| 1:26:00 | 6:34 | 4:05 | 20:23 | 40:46 | 43:00 |
| 1:27:00 | 6:38 | 4:07 | 20:37 | 41:14 | 43:30 |
| 1:28:00 | 6:43 | 4:10 | 20:51 | 41:43 | 44:00 |
| 1:29:00 | 6:47 | 4:13 | 21:06 | 42:11 | 44:30 |
| 1:30:00 | 6:52 | 4:16 | 21:20 | 42:40 | 45:00 |
| 1:30:30 | 6:54 | 4:17 | 21:27 | 42:54 | 45:15 |
| 1:31:00 | 6:56 | 4:19 | 21:34 | 43:08 | 45:30 |
| 1:31:30 | 6:59 | 4:20 | 21:41 | 43:22 | 45:45 |
| 1:32:00 | 7:01 | 4:22 | 21:48 | 43:36 | 46:00 |
| 1:32:30 | 7:03 | 4:23 | 21:55 | 43:51 | 46:15 |
| 1:33:00 | 7:06 | 4:24 | 22:02 | 44:05 | 46:30 |
| 1:33:30 | 7:08 | 4:26 | 22:10 | 44:19 | 46:45 |
| 1:34:00 | 7:10 | 4:27 | 22:17 | 44:33 | 47:00 |
| 1:34:30 | 7:13 | 4:29 | 22:24 | 44:48 | 47:15 |
| 1:35:00 | 7:15 | 4:30 | 22:31 | 45:02 | 47:30 |
| 1:35:30 | 7:17 | 4:32 | 22:38 | 45:16 | 47:45 |
| 1:36:00 | 7:19 | 4:33 | 22:45 | 45:30 | 48:00 |
| 1:36:30 | 7:22 | 4:34 | 22:52 | 45:44 | 48:15 |
| 1:37:00 | 7:24 | 4:36 | 22:59 | 45:59 | 48:30 |
| 1:37:30 | 7:26 | 4:37 | 23:06 | 46:13 | 48:45 |
| 1:38:00 | 7:29 | 4:39 | 23:14 | 46:27 | 49:00 |
| 1:38:30 | 7:31 | 4:40 | 23:21 | 46:41 | 49:15 |
| 1:39:00 | 7:33 | 4:42 | 23:28 | 46:55 | 49:30 |
| 1:39:30 | 7:35 | 4:43 | 23:35 | 47:10 | 49:45 |
| 1:40:00 | 7:38 | 4:44 | 23:42 | 47:24 | 50:00 |
| 1:40:30 | 7:40 | 4:46 | 23:49 | 47:38 | 50:15 |
| 1:41:00 | 7:42 | 4:47 | 23:56 | 47:52 | 50:30 |
| 1:41:30 | 7:45 | 4:49 | 24:03 | 48:07 | 50:45 |
| 1:42:00 | 7:47 | 4:50 | 24:10 | 48:21 | 51:00 |
| 1:42:30 | 7:49 | 4:52 | 24:18 | 48:35 | 51:15 |
| 1:43:00 | 7:51 | 4:53 | 24:25 | 48:49 | 51:30 |
| 1:43:30 | 7:54 | 4:54 | 24:32 | 49:03 | 51:45 |
| 1:44:00 | 7:56 | 4:56 | 24:39 | 49:18 | 52:00 |
| 1:44:30 | 7:58 | 4:57 | 24:46 | 49:32 | 52:15 |
| 1:45:00 | 8:01 | 4:59 | 24:53 | 49:46 | 52:30 |
| 1:45:30 | 8:03 | 5:00 | 25:00 | 50:00 | 52:45 |
| 1:46:00 | 8:05 | 5:01 | 25:07 | 50:15 | 53:00 |
| 1:46:30 | 8:07 | 5:03 | 25:14 | 50:29 | 53:15 |
| 1:47:00 | 8:10 | 5:04 | 25:22 | 50:43 | 53:30 |
| 1:47:30 | 8:12 | 5:06 | 25:29 | 50:57 | 53:45 |
| 1:48:00 | 8:14 | 5:07 | 25:36 | 51:11 | 54:00 |
| 1:48:30 | 8:17 | 5:09 | 25:43 | 51:26 | 54:15 |
| 1:49:00 | 8:19 | 5:10 | 25:50 | 51:40 | 54:30 |
| 1:49:30 | 8:21 | 5:11 | 25:57 | 51:54 | 54:45 |
| 1:50:00 | 8:23 | 5:13 | 26:04 | 52:08 | 55:00 |
| 1:50:30 | 8:26 | 5:14 | 26:11 | 52:23 | 55:15 |
| 1:51:00 | 8:28 | 5:16 | 26:18 | 52:37 | 55:30 |
| 1:51:30 | 8:30 | 5:17 | 26:25 | 52:51 | 55:45 |
| 1:52:00 | 8:33 | 5:19 | 26:33 | 53:05 | 56:00 |
| 1:52:30 | 8:35 | 5:20 | 26:40 | 53:19 | 56:15 |
| 1:53:00 | 8:37 | 5:21 | 26:47 | 53:34 | 56:30 |
| 1:53:30 | 8:39 | 5:23 | 26:54 | 53:48 | 56:45 |
| 1:54:00 | 8:42 | 5:24 | 27:01 | 54:02 | 57:00 |
| 1:54:30 | 8:44 | 5:26 | 27:08 | 54:16 | 57:15 |
| 1:55:00 | 8:46 | 5:27 | 27:15 | 54:31 | 57:30 |
| 1:55:30 | 8:49 | 5:28 | 27:22 | 54:45 | 57:45 |
| 1:56:00 | 8:51 | 5:30 | 27:29 | 54:59 | 58:00 |
| 1:56:30 | 8:53 | 5:31 | 27:37 | 55:13 | 58:15 |
| 1:57:00 | 8:55 | 5:33 | 27:44 | 55:27 | 58:30 |
| 1:57:30 | 8:58 | 5:34 | 27:51 | 55:42 | 58:45 |
| 1:58:00 | 9:00 | 5:36 | 27:58 | 55:56 | 59:00 |
| 1:58:30 | 9:02 | 5:37 | 28:05 | 56:10 | 59:15 |
| 1:59:00 | 9:05 | 5:38 | 28:12 | 56:24 | 59:30 |
| 1:59:30 | 9:07 | 5:40 | 28:19 | 56:39 | 59:45 |
| 2:00:00 | 9:09 | 5:41 | 28:26 | 56:53 | 1:00:00 |
| 2:00:30 | 9:12 | 5:43 | 28:33 | 57:07 | 1:00:15 |
| 2:01:00 | 9:14 | 5:44 | 28:41 | 57:21 | 1:00:30 |
| 2:01:30 | 9:16 | 5:46 | 28:48 | 57:35 | 1:00:45 |
| 2:02:00 | 9:18 | 5:47 | 28:55 | 57:50 | 1:01:00 |
| 2:02:30 | 9:21 | 5:48 | 29:02 | 58:04 | 1:01:15 |
| 2:03:00 | 9:23 | 5:50 | 29:09 | 58:18 | 1:01:30 |
| 2:03:30 | 9:25 | 5:51 | 29:16 | 58:32 | 1:01:45 |
| 2:04:00 | 9:28 | 5:53 | 29:23 | 58:46 | 1:02:00 |
| 2:04:30 | 9:30 | 5:54 | 29:30 | 59:01 | 1:02:15 |
| 2:05:00 | 9:32 | 5:55 | 29:37 | 59:15 | 1:02:30 |
| 2:05:30 | 9:34 | 5:57 | 29:45 | 59:29 | 1:02:45 |
| 2:06:00 | 9:37 | 5:58 | 29:52 | 59:43 | 1:03:00 |
| 2:06:30 | 9:39 | 6:00 | 29:59 | 59:58 | 1:03:15 |
| 2:07:00 | 9:41 | 6:01 | 30:06 | 1:00:12 | 1:03:30 |
| 2:07:30 | 9:44 | 6:03 | 30:13 | 1:00:26 | 1:03:45 |
| 2:08:00 | 9:46 | 6:04 | 30:20 | 1:00:40 | 1:04:00 |
| 2:08:30 | 9:48 | 6:05 | 30:27 | 1:00:54 | 1:04:15 |
| 2:09:00 | 9:50 | 6:07 | 30:34 | 1:01:09 | 1:04:30 |
| 2:09:30 | 9:53 | 6:08 | 30:41 | 1:01:23 | 1:04:45 |
| 2:10:00 | 9:55 | 6:10 | 30:49 | 1:01:37 | 1:05:00 |
| 2:10:30 | 9:57 | 6:11 | 30:56 | 1:01:51 | 1:05:15 |
| 2:11:00 | 10:00 | 6:13 | 31:03 | 1:02:06 | 1:05:30 |
| 2:11:30 | 10:02 | 6:14 | 31:10 | 1:02:20 | 1:05:45 |
| 2:12:00 | 10:04 | 6:15 | 31:17 | 1:02:34 | 1:06:00 |
| 2:12:30 | 10:06 | 6:17 | 31:24 | 1:02:48 | 1:06:15 |
| 2:13:00 | 10:09 | 6:18 | 31:31 | 1:03:02 | 1:06:30 |
| 2:13:30 | 10:11 | 6:20 | 31:38 | 1:03:17 | 1:06:45 |
| 2:14:00 | 10:13 | 6:21 | 31:45 | 1:03:31 | 1:07:00 |
| 2:14:30 | 10:16 | 6:23 | 31:53 | 1:03:45 | 1:07:15 |
| 2:15:00 | 10:18 | 6:24 | 32:00 | 1:03:59 | 1:07:30 |
| 2:15:30 | 10:20 | 6:25 | 32:07 | 1:04:14 | 1:07:45 |
| 2:16:00 | 10:22 | 6:27 | 32:14 | 1:04:28 | 1:08:00 |
| 2:16:30 | 10:25 | 6:28 | 32:21 | 1:04:42 | 1:08:15 |
| 2:17:00 | 10:27 | 6:30 | 32:28 | 1:04:56 | 1:08:30 |
| 2:17:30 | 10:29 | 6:31 | 32:35 | 1:05:10 | 1:08:45 |
| 2:18:00 | 10:32 | 6:32 | 32:42 | 1:05:25 | 1:09:00 |
| 2:18:30 | 10:34 | 6:34 | 32:49 | 1:05:39 | 1:09:15 |
| 2:19:00 | 10:36 | 6:35 | 32:57 | 1:05:53 | 1:09:30 |
| 2:19:30 | 10:38 | 6:37 | 33:04 | 1:06:07 | 1:09:45 |
| 2:20:00 | 10:41 | 6:38 | 33:11 | 1:06:22 | 1:10:00 |
| 2:20:30 | 10:43 | 6:40 | 33:18 | 1:06:36 | 1:10:15 |
| 2:21:00 | 10:45 | 6:41 | 33:25 | 1:06:50 | 1:10:30 |
| 2:21:30 | 10:48 | 6:42 | 33:32 | 1:07:04 | 1:10:45 |
| 2:22:00 | 10:50 | 6:44 | 33:39 | 1:07:18 | 1:11:00 |
| 2:22:30 | 10:52 | 6:45 | 33:46 | 1:07:33 | 1:11:15 |
| 2:23:00 | 10:54 | 6:47 | 33:53 | 1:07:47 | 1:11:30 |
| 2:23:30 | 10:57 | 6:48 | 34:01 | 1:08:01 | 1:11:45 |
| 2:24:00 | 10:59 | 6:50 | 34:08 | 1:08:15 | 1:12:00 |
| 2:24:30 | 11:01 | 6:51 | 34:15 | 1:08:29 | 1:12:15 |
| 2:25:00 | 11:04 | 6:52 | 34:22 | 1:08:44 | 1:12:30 |
| 2:25:30 | 11:06 | 6:54 | 34:29 | 1:08:58 | 1:12:45 |
| 2:26:00 | 11:08 | 6:55 | 34:36 | 1:09:12 | 1:13:00 |
| 2:26:30 | 11:11 | 6:57 | 34:43 | 1:09:26 | 1:13:15 |
| 2:27:00 | 11:13 | 6:58 | 34:50 | 1:09:41 | 1:13:30 |
| 2:27:30 | 11:15 | 6:59 | 34:57 | 1:09:55 | 1:13:45 |
| 2:28:00 | 11:17 | 7:01 | 35:05 | 1:10:09 | 1:14:00 |
| 2:28:30 | 11:20 | 7:02 | 35:12 | 1:10:23 | 1:14:15 |
| 2:29:00 | 11:22 | 7:04 | 35:19 | 1:10:37 | 1:14:30 |
| 2:29:30 | 11:24 | 7:05 | 35:26 | 1:10:52 | 1:14:45 |
| 2:30:00 | 11:27 | 7:07 | 35:33 | 1:11:06 | 1:15:00 |
| 2:31:00 | 11:31 | 7:09 | 35:47 | 1:11:34 | 1:15:30 |
| 2:32:00 | 11:36 | 7:12 | 36:01 | 1:12:03 | 1:16:00 |
| 2:33:00 | 11:40 | 7:15 | 36:16 | 1:12:31 | 1:16:30 |
| 2:34:00 | 11:45 | 7:18 | 36:30 | 1:13:00 | 1:17:00 |
| 2:35:00 | 11:49 | 7:21 | 36:44 | 1:13:28 | 1:17:30 |
| 2:36:00 | 11:54 | 7:24 | 36:58 | 1:13:57 | 1:18:00 |
| 2:37:00 | 11:59 | 7:26 | 37:12 | 1:14:25 | 1:18:30 |
| 2:38:00 | 12:03 | 7:29 | 37:27 | 1:14:53 | 1:19:00 |
| 2:39:00 | 12:08 | 7:32 | 37:41 | 1:15:22 | 1:19:30 |
| 2:40:00 | 12:12 | 7:35 | 37:55 | 1:15:50 | 1:20:00 |
| 2:41:00 | 12:17 | 7:38 | 38:09 | 1:16:19 | 1:20:30 |
| 2:42:00 | 12:21 | 7:41 | 38:24 | 1:16:47 | 1:21:00 |
| 2:43:00 | 12:26 | 7:44 | 38:38 | 1:17:16 | 1:21:30 |
| 2:44:00 | 12:31 | 7:46 | 38:52 | 1:17:44 | 1:22:00 |
| 2:45:00 | 12:35 | 7:49 | 39:06 | 1:18:12 | 1:22:30 |
| 2:46:00 | 12:40 | 7:52 | 39:20 | 1:18:41 | 1:23:00 |
| 2:47:00 | 12:44 | 7:55 | 39:35 | 1:19:09 | 1:23:30 |
| 2:48:00 | 12:49 | 7:58 | 39:49 | 1:19:38 | 1:24:00 |
| 2:49:00 | 12:53 | 8:01 | 40:03 | 1:20:06 | 1:24:30 |
| 2:50:00 | 12:58 | 8:03 | 40:17 | 1:20:35 | 1:25:00 |
| 2:51:00 | 13:03 | 8:06 | 40:32 | 1:21:03 | 1:25:30 |
| 2:52:00 | 13:07 | 8:09 | 40:46 | 1:21:32 | 1:26:00 |
| 2:53:00 | 13:12 | 8:12 | 41:00 | 1:22:00 | 1:26:30 |
| 2:54:00 | 13:16 | 8:15 | 41:14 | 1:22:28 | 1:27:00 |
| 2:55:00 | 13:21 | 8:18 | 41:28 | 1:22:57 | 1:27:30 |
| 2:56:00 | 13:26 | 8:21 | 41:43 | 1:23:25 | 1:28:00 |
| 2:57:00 | 13:30 | 8:23 | 41:57 | 1:23:54 | 1:28:30 |
| 2:58:00 | 13:35 | 8:26 | 42:11 | 1:24:22 | 1:29:00 |
| 2:59:00 | 13:39 | 8:29 | 42:25 | 1:24:51 | 1:29:30 |
| 3:00:00 | 13:44 | 8:32 | 42:40 | 1:25:19 | 1:30:00 |
| 3:01:00 | 13:48 | 8:35 | 42:54 | 1:25:48 | 1:30:30 |
| 3:02:00 | 13:53 | 8:38 | 43:08 | 1:26:16 | 1:31:00 |
| 3:03:00 | 13:58 | 8:40 | 43:22 | 1:26:44 | 1:31:30 |
| 3:04:00 | 14:02 | 8:43 | 43:36 | 1:27:13 | 1:32:00 |
| 3:05:00 | 14:07 | 8:46 | 43:51 | 1:27:41 | 1:32:30 |
| 3:06:00 | 14:11 | 8:49 | 44:05 | 1:28:10 | 1:33:00 |
| 3:07:00 | 14:16 | 8:52 | 44:19 | 1:28:38 | 1:33:30 |
| 3:08:00 | 14:20 | 8:55 | 44:33 | 1:29:07 | 1:34:00 |
| 3:09:00 | 14:25 | 8:58 | 44:48 | 1:29:35 | 1:34:30 |
| 3:10:00 | 14:30 | 9:00 | 45:02 | 1:30:03 | 1:35:00 |
| 3:11:00 | 14:34 | 9:03 | 45:16 | 1:30:32 | 1:35:30 |
| 3:12:00 | 14:39 | 9:06 | 45:30 | 1:31:00 | 1:36:00 |
| 3:13:00 | 14:43 | 9:09 | 45:44 | 1:31:29 | 1:36:30 |
| 3:14:00 | 14:48 | 9:12 | 45:59 | 1:31:57 | 1:37:00 |
| 3:15:00 | 14:52 | 9:15 | 46:13 | 1:32:26 | 1:37:30 |
| 3:16:00 | 14:57 | 9:17 | 46:27 | 1:32:54 | 1:38:00 |
| 3:17:00 | 15:02 | 9:20 | 46:41 | 1:33:23 | 1:38:30 |
| 3:18:00 | 15:06 | 9:23 | 46:55 | 1:33:51 | 1:39:00 |
| 3:19:00 | 15:11 | 9:26 | 47:10 | 1:34:19 | 1:39:30 |
| 3:20:00 | 15:15 | 9:29 | 47:24 | 1:34:48 | 1:40:00 |
| 3:21:00 | 15:20 | 9:32 | 47:38 | 1:35:16 | 1:40:30 |
| 3:22:00 | 15:25 | 9:34 | 47:52 | 1:35:45 | 1:41:00 |
| 3:23:00 | 15:29 | 9:37 | 48:07 | 1:36:13 | 1:41:30 |
| 3:24:00 | 15:34 | 9:40 | 48:21 | 1:36:42 | 1:42:00 |
| 3:25:00 | 15:38 | 9:43 | 48:35 | 1:37:10 | 1:42:30 |
| 3:26:00 | 15:43 | 9:46 | 48:49 | 1:37:39 | 1:43:00 |
| 3:27:00 | 15:47 | 9:49 | 49:03 | 1:38:07 | 1:43:30 |
| 3:28:00 | 15:52 | 9:52 | 49:18 | 1:38:35 | 1:44:00 |
| 3:29:00 | 15:57 | 9:54 | 49:32 | 1:39:04 | 1:44:30 |
| 3:30:00 | 16:01 | 9:57 | 49:46 | 1:39:32 | 1:45:00 |
Tap a goal time for splits, checkpoints and a printable pace band
Half marathon · even splits
1:45:00
8:01 /mi
4:59 /km
5K24:5310K49:4615K1:14:39Finish1:45:00
Mi 1
8:01
8:01
Mi 2
8:01
16:02
Mi 3
8:01
24:03
Mi 4
8:01
32:04
Mi 5
8:01
40:05
Mi 6
8:01
48:06
Mi 7
8:01
56:07
Mi 8
8:01
1:04:08
Mi 9
8:00
1:12:08
Mi 10
8:00
1:20:08
Mi 11
8:00
1:28:08
Mi 12
8:00
1:36:08
Mi 13
8:00
1:44:08
Mi 13.1 *
0:52
1:45:00
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Where does 8:01/mi come from?
The arithmetic
1:45:00 = 105 minutes
105.00 min ÷ 13.109 mi = 8.010 min per mile
105.00 min ÷ 21.098 km = 4.977 min per km
1:45 half marathon = 8:01/mi = 4:59/km, every split of the way
Is a 1:45:00 half marathon realistic?
Realistic with a 10K around 47:00–47:30 or a 5K around 22:45–23:00. It is a very common breakthrough goal because it responds quickly to structure: a runner doing 30–40 unstructured miles a week often reaches 1:45 within one build cycle of adding tempo work and a real long run. The pacing trap is the same as the marathon's — 8:01/mi feels too easy for the first 3 miles and exactly right at mile 11.
Typical prerequisite performances — rules of thumb, not predictions
- 5K ≈ 22:54
- 10K ≈ 47:18
- Marathon ≈ 3:42:30
What does this goal mean for training?
Goal pace is 8:01/mi. Easy days at 9:50–10:20/mi, tempo at 7:40–7:50/mi, and weekly long runs reaching 10–12 miles. Two or three long runs finishing at 8:01/mi are the honest test of readiness.
| Session | Pace /mi | Role |
|---|---|---|
| Race goal | 8:01 | the pace on the day |
| Tempo / threshold | 7:41–7:51 | comfortably hard, 20–40 min |
| Long run | 8:31–9:01 | the backbone of the build |
| Easy running | 9:31–10:01 | conversational, most miles |
Ranges are standard coaching rules of thumb — individual economy varies