Sub-1:45 Half Marathon Pace

Sub-1:45 half marathon pace guide. Required pace is 4:58/km (8:00/mi). Training zones and tips to break 1 hour 45 minutes.

Breaking 1:45 requires just under 5:00/km (8:00/mi) pace. This is an achievable goal for dedicated recreational runners.

Required pace: 4:58/km or 8:00/mile
Popular intermediate goal
Stepping stone to sub-90

How to run a sub-1:45 half marathon

Training approach for sub-1:45.

Consistent training: Run 4-5 days per week.
Build to 15-18 km long runs: Practice sustained running.
Add tempo work: Run 15-20 min tempos at 4:45/km.
Race smart: Start at goal pace and stay consistent.

Frequently asked questions

What pace for sub-1:45 half?

Average 4:58/km (8:00/mile). Aim for 4:55/km for a comfortable buffer.

What 10K predicts sub-1:45 half?

A sub-47:00 10K indicates sub-1:45 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.

Other TrainPace tools

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