Half Marathon Training Paces
Quick answer: Your half marathon training paces depend on your current race fitness. A 1:45:00 half runner (RPI 42.6) trains at 9:27/mi easy, 7:29/mi threshold, and 6:33/mi intervals. A 2:00:00 runner (RPI 36.5) trains at 10:39/mi easy, 8:19/mi threshold, and 7:14/mi intervals. The table below shows exact paces for common half marathon times.
Half Marathon Training Pace Table
| Race Time | RPI | Easy | Marathon | Threshold | Interval | Repetition |
|---|---|---|---|---|---|---|
| 1:15:00 | 62.9 | 7:11 | 6:11 | 5:50 | 5:09 | 4:48 |
| 1:20:00 | 58.4 | 7:35 | 6:32 | 6:11 | 5:26 | 5:04 |
| 1:25:00 | 54.5 | 7:57 | 6:50 | 6:27 | 5:41 | 5:17 |
| 1:30:00 | 51 | 8:21 | 7:09 | 6:43 | 5:53 | 5:28 |
| 1:35:00 | 47.9 | 8:42 | 7:25 | 6:59 | 6:06 | 5:40 |
| 1:40:00 | 45.1 | 9:03 | 7:40 | 7:14 | 6:20 | 5:53 |
| 1:45:00 | 42.6 | 9:27 | 7:56 | 7:29 | 6:33 | 6:03 |
| 1:50:00 | 40.4 | 9:50 | 8:12 | 7:44 | 6:46 | 6:14 |
| 1:55:00 | 38.3 | 10:15 | 8:31 | 8:02 | 7:00 | 6:27 |
| 2:00:00 | 36.5 | 10:39 | 8:49 | 8:19 | 7:14 | 6:39 |
| 2:05:00 | 34.7 | 11:06 | 9:10 | 8:38 | 7:30 | 6:53 |
| 2:10:00 | 33.2 | 11:38 | 9:33 | 9:01 | 7:48 | 7:09 |
| 2:15:00 | 31.7 | 12:13 | 9:59 | 9:25 | 8:08 | 7:27 |
| 2:20:00 | 30.3 | 12:48 | 10:25 | 9:49 | 8:28 | 7:45 |
| 2:30:00 | 27.9 | 13:40 | 11:08 | 10:30 | 9:04 | 8:17 |
All paces in minutes per mile. Easy pace means "this pace or slower."
What each training zone does
For half marathon training, Threshold pace and Marathon pace are the two most important zones. Threshold runs build the lactate clearance that lets you sustain half marathon effort for 75–120 minutes. Marathon-pace segments in long runs teach your body to hold a steady, controlled effort for extended duration. Easy running should make up at least 80% of your weekly volume — it builds the aerobic base that everything else relies on.
Common Half Marathon training mistakes
The biggest half marathon training mistake is running long runs too fast. Your long run should be at easy pace — the aerobic adaptation comes from time on feet, not from hammering every long run. The second mistake is neglecting threshold work: tempo runs at comfortably hard effort are the single most race-specific session for the half marathon. A weekly structure of 3–4 easy runs, 1 long run at easy pace, and 1 threshold session covers the essentials.
Calculate your exact training paces
The table shows paces for common Half Marathon times. Enter your exact race time below to get your personalized training paces.
Training Pace Calculator
Your paces are a starting point
These paces are calculated from your race result — they reflect your current fitness as a single number. StrideIQ goes deeper: it learns how your body responds to training over time, identifies which sessions produce your biggest fitness gains, and adapts daily based on your actual data. Population-based paces get you started. Individual response data keeps you improving.
Common questions
What training paces should I use for a 1:45 half marathon goal?
A 1:45:00 half marathon gives an RPI of about 42.6. Training paces: Easy 9:27/mi, Marathon 7:56/mi, Threshold 7:29/mi, Interval 6:33/mi. Your goal race pace is about 8:00/mi — between marathon and threshold pace. Train at these specific paces, not at race pace, to build the fitness that supports your goal.
How important is easy pace for half marathon training?
Critical. Easy running should be 80% of your weekly volume. For a 2:00:00 half runner, easy pace is 10:39/mi or slower. Running easy days at 8:30 instead of 10:39 does not make you faster — it makes you too tired to run quality sessions properly. Slow down your easy days and you will race faster.
Should I do interval training for a half marathon?
Yes, but less than for shorter races. One interval session every 1–2 weeks develops VO2max, which raises the ceiling for your threshold and marathon pace. Threshold sessions (tempo runs at comfortably hard effort) are more important for half marathon fitness and should happen weekly.
Training paces for other distances
Paces calculated using the Daniels/Gilbert oxygen cost equations — peer-reviewed exercise physiology published in 1979. These are the same formulas used by the StrideIQ training pace calculator. All paces fetched from the live calculator to ensure exact consistency.