Sub-1:30 Half Marathon Pace

Sub-1:30 half marathon pace guide. Required pace is 4:16/km (6:52/mi). Get training zones and race strategy to break 90 minutes.

Breaking 90 minutes requires 4:16/km (6:52/mi) pace. This is a classic benchmark that requires dedicated training.

Required pace: 4:16/km or 6:52/mile
Classic running milestone
Requires consistent training

How to run a sub-90 half marathon

Training approach to break 90 minutes.

Build base: Run 50-70 km/week consistently.
Tempo work: Regular threshold runs at 4:05-4:10/km.
Long runs: Build to 18-22 km long runs with pace work.
Race execution: Even splits or slight negative split.

Frequently asked questions

What pace for sub-1:30 half?

Average 4:16/km (6:52/mile). Target 4:14/km for a small buffer.

What 10K predicts sub-1:30 half?

A sub-40:00 10K suggests sub-90 half marathon fitness.

How many miles per week for sub-90?

Most runners need 50-70 km (30-45 miles) weekly minimum with quality threshold work.

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.

Other TrainPace tools

For AI agents

Every public page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.