Sub-1:45 Half Marathon Pace

To break 1:45:00 you need 4:59 per kilometer or 8:01 per mile (12.1 km/h, 7.5 mph). Set your own target below, then take the splits and a pace band to the start line.

Half marathon

14500

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Pace: 4:59 /km
Status: Right on 1:45 pace

Flick the tape · pull your finger down for fine control

Flick: Spin the tape. It lands on round times and snaps to nearby goals.
Drag down: Keep holding and pull away from the tape for ½, ¼ or fine speed.
Roll: Tap a digit on the bib, then drag it up or down.
Keys: ← → move five seconds, Shift moves a minute.

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Your pace band

Clock time at every marker. Print it, cut it, tape it to your wrist.

The same pace from start to finish.

Half marathon1:45:00
5K24:53
10K49:46
15K1:14:39
20K1:39:32
Finish1:45:00

If you can run 1:45:00

Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.

5K22:50

10K47:35

Half marathon1:45:00

Marathon3:38:55

Workout paces

Interval targets based on your equivalent 5K effort.

Rep	Target
Mile	7:16–7:32
1000m	4:20–4:34
800m	3:24–3:35
400m	1:36–1:42
200m	0:42–0:47

Sub-1:45 half marathon splits

Even-pace clock times for a 1:45:00 half marathon. Holding 4:58 per kilometer finishes in 1:44:47; holding 8:00 per mile finishes in 1:44:53.

Kilometer splits at 4:59/km
5 km	24:53
10 km	49:46
15 km	1:14:39
20 km	1:39:32
Finish	1:45:00

Mile splits at 8:01/mi
Mile 1	8:01
Mile 2	16:01
Mile 3	24:02
Mile 4	32:02
Mile 5	40:03
Mile 6	48:03
Mile 7	56:04
Mile 8	1:04:05
Mile 9	1:12:05
Mile 10	1:20:06
Mile 11	1:28:06
Mile 12	1:36:07
Mile 13	1:44:07
Finish (13.1 mi)	1:45:00

Race times that go with a sub-1:45 half marathon

Riegel-formula equivalents for a 1:45:00 half marathon. If your weekly mileage is modest, aim for about 46:53 in the 10K rather than 47:35 before committing to this goal.

5K22:50

10K47:35

marathon3:38:55

Frequently asked questions

What pace is a 1:45 half marathon?

A 1:45:00 half marathon averages 4:59 per kilometer or 8:01 per mile. Holding 4:58 per kilometer finishes in 1:44:47, and 8:00 per mile finishes in 1:44:53.

What 10K time do I need for a sub-1:45 half marathon?

The Riegel formula lines up a 1:45:00 half marathon with about 47:35 for the 10K. A more conservative estimate for runners without high weekly mileage is about 46:53.

What is the halfway split for a sub-1:45 half marathon?

At even pace the halfway split is 52:30. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.