Hold back early
Half marathon mistakes often start in the first 5K, when goal pace feels too easy.
Pace chart
Half marathon pace chart
Half marathon pacing rewards restraint. A pace chart gives the target, but training teaches you how to hold it when the race gets quiet.
Free half marathon pace chart
Use these goal paces as race references, then calculate training zones from recent fitness.
- Common half marathon finish goals
- Per-km and per-mile paces
- Helpful for pacing strategy
Finish timePer kmPer mile
2:156:24/km10:18/mile
2:005:41/km9:09/mile
1:505:13/km8:23/mile
1:454:59/km8:01/mile
1:404:44/km7:38/mile
Training notes
Make the plan fit the runner.
Train the middle miles
Tempo blocks and steady long runs prepare you for the part of the race where focus fades.
Adapt for course profile
A hilly or windy course may need an effort strategy instead of perfectly even pace.
Related guides
Keep building the plan.
Half marathon
A half marathon plan that notices a bad week.
A half marathon block with VDOT paces, a long run that only grows if the week can take it, and a rewrite if you miss a day. Free to start.
Open guideBeginner half marathon
First half marathon training plan
A first half marathon sample plan for newer runners, with a free week structure and an adaptive version in Runapt.
Open guideHalf marathon plan
Half marathon training plan with 3 runs per week
A free three-runs-per-week half marathon sample plan for runners who need structure without high weekly mileage.
Open guideRace week
Race week running plan
A free race-week running plan template for 5K, 10K, half marathon, and marathon runners.
Open guideAdaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
Or start on the web