Sub 1:45 half marathon pace
To run a half marathon under 1:45:00 you need to average 4:58 per kilometre, or 8:00 per mile. Here are the splits, a pace band, the paces to train at and the fitness you need before race day.
Pace band
Even-pace elapsed times. Copy them to your wrist, or get a printable band in the free Race Pace Plan.
Splits
Even pace versus a 1 % negative split. Both finish exactly on 1:45:00; aim to cross the line a little inside it.
| Point | Even pace | 1 % negative |
|---|---|---|
| 5 km | 24:53 | 25:01 |
| 10 km | 49:46 | 50:01 |
| 15 km | 1:14:39 | 1:14:48 |
| 20 km | 1:39:32 | 1:39:34 |
| Finish | 1:45:00 | 1:45:00 |
Race times that match this goal
Equivalent performances from Riegel's formula. If you can run these, sub 1:45 is realistic with the right training.
Training paces for sub 1:45
| Run type | Pace /km | Zone | Typical session |
|---|---|---|---|
| Recovery | 6:31–7:18 | Zone 1 | Between hard days, 20–40 min |
| Easy and long runs | 5:53–6:31 | Zone 1–2 | Most of your weekly volume |
| Marathon pace | 5:08–5:14 | Zone 2–3 | Long-run segments of 8–20 km |
| Threshold | 4:45–4:55 | Zone 3–4 | 3 × 10 min or 20–30 min steady |
| Interval (VO2max) | 4:26–4:34 | Zone 4–5 | 5 × 1000 m, 3 min jog |
| Repetition | 4:13–4:18 | Zone 5 | 8 × 200–400 m, full recovery |
What it takes
Most runners who break 1:45 in the half marathon build to about 40–55 km a week over 10–12 weeks, with long runs of 16–22 km. The key sessions are threshold runs and half-marathon-pace segments in the second half of long runs.
A 10K around 47:35 four to six weeks before the race is a good checkpoint. If you are slower than 49:01, aim for sub 1:50 instead and adjust after your next test.
Weekly volumes are typical ranges, not requirements. Build up gradually and adjust to your own history.
Common questions
How fast is sub 1:45 half marathon pace per mile?
8:00 per mile, or 4:58 per kilometre.
What 10K time do I need for a sub 1:45 half marathon?
Around 47:35 on Riegel's formula, assuming training that is specific to the half marathon.
Should I run even splits?
Yes, or a very slight negative split. Starting faster than goal pace costs far more time late in the race than it gains early. Read how to pace a marathon for a simple plan.
Get the sub 1:45 half marathon Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band