Whether you're planning your first half marathon or chasing a new PR, knowing your pace changes everything. This chart gives you every number you need for 13.1 miles.
Half Marathon Pace Chart
Find your target pace per mile on the left. Your finish time is on the right.
| Pace (min/mile) | 5K split | 10K split | 10 mile split | Finish time |
|---|---|---|---|---|
| 6:00 | 18:38 | 37:17 | 60:00 | 1:18:35 |
| 6:30 | 20:12 | 40:23 | 65:00 | 1:25:06 |
| 7:00 | 21:45 | 43:30 | 70:00 | 1:31:36 |
| 7:30 | 23:18 | 46:36 | 75:00 | 1:38:07 |
| 8:00 | 24:51 | 49:42 | 80:00 | 1:44:37 |
| 8:30 | 26:24 | 52:49 | 85:00 | 1:51:08 |
| 9:00 | 27:58 | 55:55 | 90:00 | 1:57:39 |
| 9:09 | 28:26 | 56:52 | 91:30 | 1:59:59 |
| 9:30 | 29:31 | 59:01 | 95:00 | 2:04:09 |
| 10:00 | 31:04 | 62:08 | 100:00 | 2:10:40 |
| 10:15 | 31:50 | 63:41 | 102:30 | 2:13:55 |
| 10:30 | 32:37 | 65:14 | 105:00 | 2:17:10 |
| 11:00 | 34:10 | 68:21 | 110:00 | 2:23:41 |
| 11:27 | 35:34 | 71:08 | 114:30 | 2:29:59 |
| 11:30 | 35:43 | 71:27 | 115:00 | 2:30:11 |
| 12:00 | 37:17 | 74:33 | 120:00 | 2:36:42 |
| 12:30 | 38:50 | 77:40 | 125:00 | 2:43:12 |
| 13:00 | 40:23 | 80:46 | 130:00 | 2:49:43 |
| 14:00 | 43:30 | 86:59 | 140:00 | 3:02:44 |
| 15:00 | 46:36 | 93:11 | 150:00 | 3:15:44 |
| 16:00 | 49:42 | 99:24 | 160:00 | 3:28:45 |
The highlighted rows at 9:09/mile and 11:27/mile are the paces needed for the two most popular goals: sub 2 hours and sub 2 hours 30 minutes.
Average Half Marathon Pace for Women
Wondering where you stack up? Here are the average finish times for women by age:
| Age group | Average finish time | Average pace |
|---|---|---|
| 20 to 29 | 2:11 | 10:01/mi |
| 30 to 39 | 2:14 | 10:14/mi |
| 40 to 49 | 2:17 | 10:28/mi |
| 50 to 59 | 2:24 | 10:59/mi |
| 60+ | 2:36 | 11:54/mi |
The overall average half marathon finish time for women is approximately 2 hours and 16 minutes, which works out to about a 10:22 per mile pace.
If you're running your first half, finishing anywhere in the 2:00 to 2:45 range puts you right in the pack. There's no wrong time.
How to Find Your Target Pace
If you've run a recent 5K or 10K, you can estimate your half marathon pace:
From a 5K time: Multiply your 5K time by 4.65. If you ran a 30 minute 5K, your estimated half marathon time is about 2:19. From a 10K time: Multiply your 10K time by 2.22. If you ran a 60 minute 10K, your estimated half marathon time is about 2:13.These are estimates. Most first timers run their half marathon a bit slower than predicted because the distance is new. That's normal and fine.
Tip: When in doubt, start your race at a pace that feels too easy for the first 3 miles. If you feel good at mile 8, you can speed up. If you went out too fast, there's no coming back. The first half of the race is for your head. The second half is where your fitness carries you.
The Negative Split Strategy
The smartest way to race a half marathon is with a negative split, meaning you run the second half faster than the first.
Here's how it works: Run the first 6 to 7 miles about 10 to 15 seconds per mile slower than your target pace. Then gradually pick up speed in the second half.
This works especially well for women. Research from Marquette University shows that women are actually better at pacing than men and are more likely to run even or negative splits. Your natural instinct to start conservatively is an advantage, not a weakness.
Popular Half Marathon Goals
Sub 2:00 (9:09/mile)
This is the "breaking two" milestone that many intermediate runners target. It requires a solid base of 25+ miles per week and structured speed work. Most runners need 12 to 16 weeks of dedicated training to get here.Sub 2:15 (10:18/mile)
A great first timer goal for women who can already run a 5K in under 30 minutes. Very achievable with consistent training and proper pacing.Sub 2:30 (11:27/mile)
A comfortable, enjoyable pace that lets you soak in the race experience. Perfect for a first half marathon where the goal is finishing with a smile.Race Day Pacing Tips
Good running form helps you maintain pace efficiently over 13.1 miles. Here's a quick primer:
Don't chase someone else's pace. Run your race. The person who flies past you at mile 2 might be walking at mile 10. Use mile markers, not your watch. GPS can be inaccurate on crowded courses. Trust the mile markers on the road. Walk the aid stations. Grab water, slow to a walk, drink without choking, and resume running. You lose about 10 to 15 seconds per aid station. It's worth it. Expect mile 9 to 11 to feel hard. You're past the adrenaline of the start and not yet close enough to the finish for that final push. This is where your training carries you. Just keep moving.Common Questions
What is a good half marathon time for a beginner woman?
Anywhere between 2:00 and 2:45 is a great first half marathon. Finishing is the achievement. Truly. Time goals can come in your second or third race.
How fast should I run my first half marathon?
Start at a pace where you can comfortably hold a conversation for the first 3 miles. That's your starting pace. Adjust from there.
Should I walk during a half marathon?
If it helps you finish strong, absolutely. Many experienced runners use a run/walk strategy (like running 4 minutes, walking 1 minute) and still post impressive finish times.
How do I calculate my half marathon pace from a 5K time?
Multiply your 5K time by 4.65. A 28 minute 5K predicts about a 2:10 half marathon. A 35 minute 5K predicts about 2:43.
Your pace is personal. Whatever it is, own it. Print this chart, tape it to your bathroom mirror, and run your race.
If you want a training plan that builds toward your specific half marathon goal, your coach is ready. Take the quiz and get a plan that adapts to your pace, your schedule, and your life.