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Pace, splits & training plan for a sub 1:40 half marathon.
To run a sub 1:40 half marathon, you need to maintain a pace of 4:44/km (7:38/mi).
Pace /km
4:44
min/km
Pace /mile
7:38
min/mi
Speed
12.7
km/h
Speed
7.9
mph
| KM | Cumulative Time |
|---|---|
| 1 | 4:44 |
| 2 | 9:29 |
| 3 | 14:13 |
| 4 | 18:58 |
| 5 | 23:42 |
| 6 | 28:26 |
| 7 | 33:11 |
| 8 | 37:55 |
| 9 | 42:40 |
| 10 | 47:24 |
| 11 | 52:08 |
| 12 | 56:53 |
| 13 | 1:01:37 |
| 14 | 1:06:22 |
| 15 | 1:11:06 |
| 16 | 1:15:50 |
| 17 | 1:20:35 |
| 18 | 1:25:19 |
| 19 | 1:30:03 |
| 20 | 1:34:48 |
| 21 | 1:39:32 |
| 21.0975 | 1:40:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 7:38 |
| 2 | 15:15 |
| 3 | 22:53 |
| 4 | 30:31 |
| 5 | 38:08 |
| 6 | 45:46 |
| 7 | 53:24 |
| 8 | 1:01:01 |
| 9 | 1:08:39 |
| 10 | 1:16:17 |
| 11 | 1:23:55 |
| 12 | 1:31:32 |
| 13 | 1:39:10 |
| 13.11 | 1:40:00 |
At 4:44/km, you're running at a strong, sustained effort for 100 minutes. This isn't a sprint but it's not comfortable either — it sits in that demanding zone where you need to be locked into a rhythm. The middle kilometres (10–16) are where races at this pace are won or lost.
Target 50–65 km per week with two key sessions: one set of intervals (5 × 2 km at 4:35–4:40 with 90 seconds recovery) and one tempo run of 25 minutes at 4:50–4:55/km. Include a long run building to 20–22 km.
Practise running at goal pace for extended periods — a 10 km progression run finishing the last 4 km at 4:44/km is excellent preparation. Easy runs at 5:45–6:15/km round out the week.
Allow 10–12 weeks from a base of around 1:45–1:48. Race a 10K mid-training block to sharpen your speed. In the race, start conservatively and run negative splits — aim for the second half to be 30–60 seconds faster than the first.
Pace /km
Pace /mile
Speed
Speed
Get Your Free Half Marathon Training Plan
Dangelo builds you a personalized 12-week plan for your exact target time of 1:40. Every session synced to your watch.