Half Marathon Pace Chart: Find Your Goal Pace and Run Smarter

Line Up Smart: Your Half Marathon Pace Guide

Ever stood at the start line with your heart thumping, wondering if you’re about to burn out or jog the thing too slow?

I’ve been there.

I remember chasing a PR one steamy morning in Bali, legs feeling good, adrenaline pumping… and then boom—blew past the 1:30 pacer like a rookie. By mile 8, I was toast.

Let’s not repeat that mess.

A pace chart is your no-BS tool to avoid all that drama.

It shows you exactly what pace you need to hold—per mile or kilometer—based on your goal finish time. No guesswork, no math on the fly.

Here’s your down-to-earth, coach-backed pace guide—complete with personal stories, real advice, and a few runner truths that might just save your race.

What’s a Good Pace for a Half Marathon?

That depends.

Are you gunning for a 2-hour finish? That means locking into a 9:10 min/mile (or about 5:41 min/km).

Want a 1:45? You’ll need 8:01 per mile (4:59/km).

If you’re chasing 1:30, now we’re talking 6:52/mi (4:16/km) pace. It’s all doable—with the right plan and some grit.

I’ve had runners who couldn’t crack 2:15 for the longest time.

Then one day, it clicks. They start following a pace plan, hit their workouts, and bam—1:59:58. That number sticks with you. It means you ran smart.

Why Pacing Matters (Real Coach Talk)

Pacing isn’t just some fancy race term.

It’s the difference between finishing strong or crawling to the line.

One guide puts it straight: nail your race pace and stick to it, or you’ll burn out early.

Trust me—I’ve seen more runners crash and burn from going out too fast than from anything else.

Steady wins the game.

• Hold the Line: A consistent pace keeps your energy steady and stops you from “bonking” in the late miles.
• Train at Your Goal Pace: Use the pace chart in your long runs or tempos so race day feels like déjà vu—in the best way.
• Small Time Changes = Big Payoffs: Even 10–15 seconds per mile can make or break your PR attempt.

Real talk: I coached someone who felt amazing in the first few miles. She pushed 10 seconds per mile faster than her goal.

By mile 10, she was walking. Legs locked, energy gone. That’s how quick things can unravel when you ignore the chart.

What’s Your Good Pace?

There’s no single “good” pace. It depends on your current fitness and goal.

Elites hit 4–5 min miles. Most weekend warriors land somewhere between 8–10 minutes per mile.

Here’s how to find yours:

• Pick a Goal Time: Want sub-2:00? That’s 9:10/mi. Aiming for 1:45? That’s 8:01/mi. Going after 1:30? You better train for 6:52/mi.
• Match to Recent Races: Your half pace should be about 20–25 seconds per mile slower than your 10K pace. So if you ran a 40:00 10K (≈6:26/mi), you might be able to hold ~6:50/mi for the half—if your endurance is there.
• Reality Check: Be honest with where you are. Nothing worse than chasing a goal pace that’s out of reach and wrecking your day early.

I remember my first 10K—finished in 54 minutes. I thought I could break 2:00 in the half right after.

Spoiler: I couldn’t. Not until I learned how to train smart, pace smarter, and actually respect the distance.

Runner Insight: One guy on Reddit said it best: “Run even splits, and if you’ve got gas at 15km, then let it rip.” That’s the sweet spot. Hold steady, then empty the tank at the end.

How to Actually Use a Pace Chart

Once you know your goal time, this chart becomes your race-day cheat sheet.

Step-by-step:

1. Find Your Goal Time in the chart.
2. Lock in Your Pace per mile or km. Some charts even show 5K, 10K, halfway splits so you know where you should be at every key point.
3. Break It Up: Think of the race in chunks. For a 1:45 finish, that’s roughly 8:01 per mile. Keep that for the first 12 miles, then go all-in if you’re feeling strong.

Heads up: These charts are based on perfect conditions.

Race day rarely is. Got hills? Heat? Crazy wind? Adjust. If holding pace feels way too hard, aim for effort instead.

Pro Tip: Running with pacers? Great—just don’t blindly follow them.

A slightly faster pacer might help you avoid starting too slow, but know your limits. One runner said hugging close to the pace group even helped block the wind a bit. Smart move.

Half Marathon Pace Charts That Actually Mean Something

Let’s keep this simple.

If you’ve got a half marathon goal in mind, you need to know what pace that translates to.

That’s the whole game—hold that pace mile after mile, and don’t let it slip when the hurt kicks in.

Pace Per Mile Breakdown

Let’s say you’re shooting for sub-1:35. That means you’re looking at a 7:15 mile pace.

Not a suggestion—a requirement. Stick to it early, and if you’ve got anything left in the tank, hammer the final miles.

Pace Per Kilometer Breakdown

Running outside the U.S.? This chart is for you.

If your race uses kilometer markers, you’ll want to train your legs to move at the right clip. A 1:30:00 half? You’ll need to clock roughly 4:16 per km.

💡 Real-world tip: Charts are great. But they don’t factor in elevation, heat, or that uphill battle through Ubud.

I’ve run the same pace by the ocean and on a mountain road—two totally different beasts.

If your course has climbs, back off a bit on the uphill and make up time on the flats. Keep the effort steady, not just the numbers.

Train Like You Mean It

Knowing your target pace is step one. But unless you’ve trained your body to handle that pace, it’s just a number on a chart.

Here’s how I coach runners to lock in that goal pace so it feels automatic on race day:

1. Tempo Runs That Hurt (In a Good Way)

Run at or just under your goal pace for 20 to 40 minutes straight. No breaks.

This builds your mental and physical tolerance for the pain zone. Warm up beforehand, cool down after, and don’t be surprised if you feel cooked the first few times. That’s how you grow.

2. Intervals That Push Your Limits

Try workouts like 4×2K slightly faster than your goal pace or 6×1 mile at about 10–15 seconds quicker than race pace.

Recover in between. You’re not just chasing speed—you’re building the engine.

3. Goal Pace at the End of Long Runs

Save your pace for the back half. On a 14-mile long run, cruise the first 10 easy, then hammer the last 4 at race pace.

It’s brutal, but it teaches you how to finish strong—exactly what you need on race day.

4. Race-Pace Check-Ins

Every couple of weeks, simulate the effort. Run a 10K or a 7-mile tempo at goal pace.

If you’re dying by the halfway point, that’s a sign you need more work—probably more tempo miles or aerobic volume.

5. Respect the Off Days

If your legs feel like concrete one day, drop the pace.

Don’t force it. Progress comes from weeks of consistency, not hero workouts that break you.

Bonus Coach Rant: Stop Obsessing Over the Watch

Look—I’m a numbers guy. But even I know pace isn’t gospel.

I’ve had runners train for a 1:32 finish only to smash a 1:24 on race day.

That extra gear? It comes from grit, not gadgets. Weather, nerves, adrenaline—none of that shows up on your Garmin. So use your pace as a guide, not a law.

One Reddit guy said his Garmin predicted 1:32. He ran 1:24. Sometimes the best predictor is your own effort and belief.

Rethinking Your Pacing Game

Let’s be real—pace charts are helpful, but they don’t run the race for you. Over the years coaching, running, and making my own mistakes, I’ve picked up a few hard-earned lessons that go beyond the numbers.

Even Splits vs. Listening to Your Body

In a perfect world, yeah, you’d run even splits start to finish.

But races rarely play out like a math equation.

One experienced runner told me, “I don’t plan on negative splitting—I just hold steady, and if I feel good at the end, I crank it up.”

I’ve lived that advice. Stick with your pace, and if the stars line up during the final 5K, unleash what’s left in the tank.

Wind Matters – Draft Smart

If you’ve ever raced along the Bali coast, you know the wind can smack you in the face and suck the energy right out of your stride.

Here’s a fix—tuck in behind another runner or pacer.

It’s not cheating; it’s smart racing. Drafting saves energy. Those little seconds add up, especially in the second half.

Don’t Freak Out Over Watch Fluctuations

Your GPS will lie to you—count on it. I’ve had runners panic when they saw 7:58 one mile and 8:03 the next.

Chill. That’s normal.

What matters is your effort, not a perfect watch readout. One guy online said he just “ran angry” and finished in 1:46 even after a shaky start. Sometimes grit outruns the perfect game plan.

Treadmill Isn’t the Real World

Running on a treadmill is easier, period. If that’s your training ground, make it work for you.

Add a 1–2% incline and use a pace conversion chart to better match outdoor effort.

For example, 6.0 mph indoors? That’s around a 10-minute outdoor mile. I’ve used this trick every time Bali’s heat or rain keeps me inside—it’s not ideal, but it works if you’re honest with the effort.

Real Talk: Use the Pace Chart, Don’t Worship It

That chart? It’s a guide—not your boss.

Stick to your pace, but stay flexible.

Conditions change. Bodies have moods. Self-awareness beats perfection every time.

Let’s Put That Pace to Work

Alright—now it’s your turn.

Got a goal pace in mind? Good.

Let’s make it part of your weekly routine.

• Race-Pace Workout – Throw in some intervals or a tempo run at your target half pace. Get a feel for it under fatigue.
• Mini Pacing Test – On an easy day, sneak in 2–3 miles at race pace. See how it feels without pressure.
• Track Your Splits – Keep a log. If you’re always 5–10 seconds off pace, that’s a sign. Either adjust your pace or step up the training.

The Truth? Pacing Is a Skill

You don’t master it overnight.

But if you aim to start steady, hold strong in the middle, and dig deep at the end—you’ve already got the blueprint for a PR.

I’ve seen it happen so many times. It’s not flashy, but it works.

Lace up. Lock in. Go run smart.

What’s your goal pace these days? Are you chasing a PR or just running for fun?

Let me know—or chat it out with your running crew. The best lessons come from shared stories.