Paces to run a half marathon in 2:20:00
Running a half marathon in 2:20:00 means 6:38/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:38/km 10:41/mi
Your paces by percentage
Percentages use your current time. If you don't run 2:20:00 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 % | 7:58 | 12:49 | 1:36 | 3:11 | Moderate long run, aerobic base |
| 85 % | 7:38 | 12:17 | 1:32 | 3:03 | Long fast run, general endurance |
| 88 % | 7:26 | 11:58 | 1:29 | 2:58 | Progressive long fast run |
| 90 % | 7:18 | 11:45 | 1:28 | 2:55 | Supportive endurance, long tempo |
| 92 % | 7:10 | 11:32 | 1:26 | 2:52 | Sub-threshold, long reps |
| 95 % | 6:58 | 11:13 | 1:24 | 2:47 | Specific endurance |
| 97 % | 6:50 | 11:00 | 1:22 | 2:44 | Threshold, 1–2 km reps |
| 100 % | 6:38 | 10:41 | 1:20 | 2:39 | Race pace |
| 102 % | 6:30 | 10:28 | 1:18 | 2:36 | Specific reps, slightly faster |
| 105 % | 6:18 | 10:09 | 1:16 | 2:31 | Specific speed |
| 108 % | 6:06 | 9:50 | 1:13 | 2:27 | Speed, short reps |
| 110 % | 5:58 | 9:37 | 1:12 | 2:23 | Supportive speed |
| 115 % | 5:38 | 9:05 | 1:08 | 2:15 | Pure speed, short reps |
Easy days
- Very easy9:10–9:48/km
- Easy8:32–9:10/km
- Moderate7:35–8:13/km
Splits to run a half marathon in 2:20:00
- 5 km33:11
- 10 km1:06:22
- 15 km1:39:32
- 20 km2:12:43
- Half marathon2:20:00
Your equivalent times
- 5K30:24
- 10K1:03:13
- Half marathon2:20:00
- Marathon4:47:17
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 2:20:00?
It depends on the session's purpose. Run specific work at race pace (6:38/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 2:20:00?
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.