Sub-1:20 Half Marathon Pace

Sub-1:20 half marathon pace guide. Required pace is 3:47/km (6:06/mi). Training zones and race strategy for elite amateur half marathon.

Breaking 1:20 requires 3:47/km (6:06/mi) pace. This is a highly competitive time that demands serious training.

Required pace: 3:47/km or 6:06/mile
Elite amateur achievement
Requires high-volume training

How to run a sub-1:20 half marathon

Training for an elite amateur half marathon time.

High mileage: Run 80-100+ km/week consistently.
Speed work: Include VO2max intervals and threshold work.
Race tactics: Even pacing with a strong final 5K.

Frequently asked questions

What pace for sub-1:20 half?

Average 3:47/km (6:06/mile). Most aim for 3:45-3:46/km to build a cushion.

What 5K predicts sub-1:20 half?

A sub-17:00 5K suggests sub-1:20 half marathon potential.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

More pacing guides

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

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