How to Run a Sub 1 Hour 15
Half Marathon.

Pace, splits & training plan for a sub 1:15 half marathon.

What pace is a 1:15 half marathon?

A 1:15 half marathon is a pace of 3:33 per kilometre (5:43 per mile), or 16.9 km/h (10.5 mph).

Pace /km

3:33

min/km

Pace /mile

5:43

min/mi

Speed

16.9

km/h

Speed

10.5

mph

1:15 Half Marathon splits.

KM Cumulative Time
1 3:33
2 7:07
3 10:40
4 14:13
5 17:46
6 21:20
7 24:53
8 28:26
9 32:00
10 35:33
11 39:06
12 42:40
13 46:13
14 49:46
15 53:19
16 56:53
17 1:00:26
18 1:03:59
19 1:07:33
20 1:11:06
21 1:14:39
21.0975 1:15:00
Mile Cumulative Time
1 5:43
2 11:27
3 17:10
4 22:53
5 28:36
6 34:20
7 40:03
8 45:46
9 51:29
10 57:13
11 1:02:56
12 1:08:39
13 1:14:22
13.11 1:15:00

What does this pace feel like?

Holding 3:33 per kilometre for 21.1 km is an elite-amateur effort — the front group of most club races. You'll sit just beneath your lactate threshold for 75 minutes, which means every kilometre demands attention: drift 5 seconds too fast early and the final 5 km will collect the debt. Runners at this level typically have years of consistent mileage behind them.

How to train for a 1:15 half marathon.

A sub-1:15 half rests on volume: most runners at this level cover 80–100 km per week. Two quality sessions anchor the week — a threshold workout such as 2 × 20 minutes at 3:38–3:42/km with 3 minutes' float, and a VO2max session like 6 × 1 km at 3:20–3:25 with 2-minute jog recoveries.

The weekly long run of 22–26 km should regularly include blocks at race pace — for example 3 × 4 km at 3:33/km inside a 24 km run. Easy days stay genuinely easy at 4:30–5:00/km, and strides after two easy runs each week keep your economy sharp.

Treat the 12 weeks as a sharpening block, not a fitness build — the aerobic base needs to exist already. A recent 10K of 33:30–34:00 says you're ready to attack it. Taper for 10–14 days, keeping intensity but cutting volume by around 40%.

Adjust your target.

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Related.

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Sub 1:20 Half Marathon Pace Guide
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FAQs.

How good is a 1:15 half marathon?

Elite-amateur. Sub-1:15 means averaging 3:33/km (5:43/mi) for 21.1 km, which puts you near the front of most mass-participation races and among the top one or two percent of finishers.

What 10K time predicts a 1:15 half marathon?

A 10K of around 33:30–34:15 suggests the fitness is there, provided your weekly volume supports holding that effort for twice the distance.

What weekly mileage does a 1:15 half require?

Most runners breaking 1:15 train on 80–100 km per week. Some manage on less with years of accumulated base, but consistency at high volume is the common thread.