Sub-2:30 Half Marathon Pace

Sub-2:30 half marathon pace guide. Required pace is 7:07/km (11:27/mi). Training tips for completing your first half marathon strong.

Breaking 2:30 requires 7:07/km (11:27/mi) pace. This is a realistic first half marathon goal.

Required pace: 7:07/km or 11:27/mile
Great first half marathon goal
Focus on finishing strong

How to run a sub-2:30 half marathon

Training approach for sub-2:30.

Build slowly: Start running 3 days per week.
Long runs: Build up to 12-14 km long runs.
Run-walk is okay: Use walk breaks if they help you go farther.
Pace yourself: Start easy and finish strong.

Frequently asked questions

What pace for sub-2:30 half?

Average 7:07/km (11:27/mile). Give yourself cushion with 7:00/km.

Can I walk and still break 2:30?

Short walk breaks are fine. Use a run-walk strategy (run 4-5 min, walk 1 min) if needed.

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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