Paces to run a half marathon in 1:40:00
Running a half marathon in 1:40:00 means 4:44/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:44/km 7:38/mi
Your paces by percentage
Percentages use your current time. If you don't run 1:40:00 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 % | 5:41 | 9:09 | 1:08 | 2:17 | Moderate long run, aerobic base |
| 85 % | 5:27 | 8:46 | 1:05 | 2:11 | Long fast run, general endurance |
| 88 % | 5:19 | 8:33 | 1:04 | 2:07 | Progressive long fast run |
| 90 % | 5:13 | 8:23 | 1:03 | 2:05 | Supportive endurance, long tempo |
| 92 % | 5:07 | 8:14 | 1:01 | 2:03 | Sub-threshold, long reps |
| 95 % | 4:59 | 8:01 | 1:00 | 1:59 | Specific endurance |
| 97 % | 4:53 | 7:51 | 0:59 | 1:57 | Threshold, 1–2 km reps |
| 100 % | 4:44 | 7:38 | 0:57 | 1:54 | Race pace |
| 102 % | 4:39 | 7:29 | 0:56 | 1:51 | Specific reps, slightly faster |
| 105 % | 4:30 | 7:15 | 0:54 | 1:48 | Specific speed |
| 108 % | 4:22 | 7:01 | 0:52 | 1:45 | Speed, short reps |
| 110 % | 4:16 | 6:52 | 0:51 | 1:42 | Supportive speed |
| 115 % | 4:02 | 6:29 | 0:48 | 1:37 | Pure speed, short reps |
Easy days
- Very easy6:33–7:00/km
- Easy6:05–6:33/km
- Moderate5:25–5:52/km
Splits to run a half marathon in 1:40:00
- 5 km23:42
- 10 km47:24
- 15 km1:11:06
- 20 km1:34:48
- Half marathon1:40:00
Your equivalent times
- 5K21:46
- 10K45:07
- Half marathon1:40:00
- Marathon3:27:47
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 1:40:00?
It depends on the session's purpose. Run specific work at race pace (4:44/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 1:40:00?
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.