Sub-2 Hour Half Marathon Pace

Sub-2 hour half marathon pace guide. Required pace is 5:41/km (9:09/mi). Training zones and strategy to break 2 hours.

Breaking 2 hours requires 5:41/km (9:09/mi) pace. This is an excellent first half marathon goal.

Required pace: 5:41/km or 9:09/mile
Great first half marathon goal
Achievable with consistent training

How to run a sub-2 hour half marathon

Training approach for sub-2 hours.

Build endurance: Progress long runs to 16-18 km.
Consistent running: Run 4-5 days per week for several months.
Practice race pace: Know what 5:41/km feels like.
Start conservative: Better to speed up late than slow down.

Frequently asked questions

What pace for sub-2 hour half?

Average 5:41/km (9:09/mile). Target 5:38/km for a small buffer.

Is sub-2 hour a good half marathon time?

Yes! Breaking 2 hours is a significant achievement and shows solid running fitness.

How should I train for sub-2?

Run 4-5 days per week, build long runs to 16-18 km, and practice running at goal pace.

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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