Half Marathon Pace Guide

How to Run a Sub 1 Hour 30
Half Marathon.

Pace, splits & training plan for a sub 1:30 half marathon.

Your pace

To run a sub 1:30 half marathon, you need to maintain a pace of 4:16/km (6:52/mi).

Pace /km

4:16

min/km

Pace /mile

6:52

min/mi

Speed

14.1

km/h

Speed

8.7

mph

Full splits

KM Cumulative Time
1 4:16
2 8:32
3 12:48
4 17:04
5 21:20
6 25:36
7 29:52
8 34:08
9 38:24
10 42:40
11 46:55
12 51:11
13 55:27
14 59:43
15 1:03:59
16 1:08:15
17 1:12:31
18 1:16:47
19 1:21:03
20 1:25:19
21 1:29:35
21.0975 1:30:00
Mile Cumulative Time
1 6:52
2 13:44
3 20:36
4 27:28
5 34:20
6 41:12
7 48:03
8 54:55
9 1:01:47
10 1:08:39
11 1:15:31
12 1:22:23
13 1:29:15
13.11 1:30:00

What does this pace feel like?

Holding 4:16/km for 21 kilometres is a serious athletic achievement. At this pace, you're running near your lactate threshold for over 90 minutes. Every kilometre demands concentration, and the final 5 km will test the depth of your training. You need to be aerobically very fit and mentally resilient.

How to train for a 1:30 half marathon

A sub-90 half marathon requires 60–80 km per week with three quality sessions: a long interval set (e.g. 4 × 3 km at 4:10/km with 2 minutes recovery), a threshold run of 30 minutes at 4:20–4:25/km, and a progressive long run finishing the last 5 km at goal pace.

Your long run should build to 22–25 km, with the final few kilometres at half marathon pace. This teaches your body to run fast on tired legs. Easy runs at 5:30–6:00/km fill out the week.

Allow 12 weeks of structured training from a base of around 1:35–1:38. Practice fuelling during your long runs — at this pace, taking on a gel at 8 km and 16 km can make a real difference. Run one dress rehearsal 16 km at goal pace three weeks before race day.

Adjust your target

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FAQs

Is a 1:30 half marathon fast?

Yes, very. A sub-90 minute half marathon requires 4:16/km and places you among the top 5–10% of half marathon runners at most events.

What marathon time does a 1:30 half marathon predict?

A 1:30 half marathon roughly predicts a marathon time of 3:10–3:15, depending on your endurance and race conditions.

Do I need to fuel during a 90-minute half marathon?

At 90 minutes, you're on the edge. Taking one gel around 45–50 minutes in is advisable. Practice in training to avoid stomach issues.