Paces to run a half marathon in 1:15:00
Running a half marathon in 1:15:00 means 3:33/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:33/km 5:43/mi
Your paces by percentage
Percentages use your current time. If you don't run 1:15:00 yet, use today's result: training at a pace you don't have costs more than it gives.
| % | /km | /mi | 200 m | 400 m | What it's for |
|---|---|---|---|---|---|
| 80 % | 4:16 | 6:52 | 0:51 | 1:42 | Moderate long run, aerobic base |
| 85 % | 4:05 | 6:35 | 0:49 | 1:38 | Long fast run, general endurance |
| 88 % | 3:59 | 6:24 | 0:48 | 1:36 | Progressive long fast run |
| 90 % | 3:55 | 6:18 | 0:47 | 1:34 | Supportive endurance, long tempo |
| 92 % | 3:50 | 6:11 | 0:46 | 1:32 | Sub-threshold, long reps |
| 95 % | 3:44 | 6:00 | 0:45 | 1:30 | Specific endurance |
| 97 % | 3:40 | 5:54 | 0:44 | 1:28 | Threshold, 1–2 km reps |
| 100 % | 3:33 | 5:43 | 0:43 | 1:25 | Race pace |
| 102 % | 3:29 | 5:36 | 0:42 | 1:24 | Specific reps, slightly faster |
| 105 % | 3:23 | 5:26 | 0:41 | 1:21 | Specific speed |
| 108 % | 3:16 | 5:16 | 0:39 | 1:18 | Speed, short reps |
| 110 % | 3:12 | 5:09 | 0:38 | 1:17 | Supportive speed |
| 115 % | 3:01 | 4:52 | 0:36 | 1:13 | Pure speed, short reps |
Easy days
- Very easy4:55–5:16/km
- Easy4:35–4:55/km
- Moderate4:05–4:25/km
Splits to run a half marathon in 1:15:00
- 5 km17:46
- 10 km35:33
- 15 km53:19
- 20 km1:11:06
- Half marathon1:15:00
Your equivalent times
- 5K16:22
- 10K33:58
- Half marathon1:15:00
- Marathon2:36:54
VDOT estimate with the same fitness. Longer distances also need that distance's specific training.
Your full plan at these paces
A coach writes 8 to 18-week plans, and we set every session to your paces. Free during the beta.
Build my planNearby times
FAQ
What pace should my intervals be if I run a half marathon in 1:15:00?
It depends on the session's purpose. Run specific work at race pace (3:33/km), specific speed at around 105% and the endurance behind it at 90–95%. The table above lists each pace.
What if my goal is to break 1:15:00?
Train from your current time and recalibrate every four weeks. When sessions feel easy, raise the reference time and we update every pace.
Why isn't 90% just pace divided by 0.9?
Canova applies the percentage to pace: 90% is 10% slower. Every step sits the same number of seconds apart.