Sub-2:15 Half Marathon Pace

Sub-2:15 half marathon pace guide. Required pace is 6:24/km (10:18/mi). Training zones for intermediate half marathon runners.

Breaking 2:15 requires 6:24/km (10:18/mi) pace. This is a great intermediate goal before targeting sub-2.

Required pace: 6:24/km or 10:18/mile
Good intermediate target
Stepping stone to sub-2

How to run a sub-2:15 half marathon

Training approach for sub-2:15.

Build base: Run consistently 3-4 days per week.
Long runs: Build up to 14-16 km long runs.
Stay consistent: Consistency matters more than speed.
Race your pace: Start at 6:24/km and hold steady.

Frequently asked questions

What pace for sub-2:15 half?

Average 6:24/km (10:18/mile). Target 6:20/km for a buffer.

Is sub-2:15 a good beginner goal?

Yes! For newer runners, sub-2:15 is an achievable first half marathon goal.

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.