Half Marathon Pace Guide

How to Run a Sub 2 Hour
Half Marathon.

Pace, splits & training plan for a sub 2 hour half marathon.

Your pace

To run a sub 2 hour half marathon, you need to maintain a pace of 5:41/km (9:09/mi).

Pace /km

5:41

min/km

Pace /mile

9:09

min/mi

Speed

10.5

km/h

Speed

6.6

mph

Full splits

KM Cumulative Time
1 5:41
2 11:23
3 17:04
4 22:45
5 28:26
6 34:08
7 39:49
8 45:30
9 51:11
10 56:53
11 1:02:34
12 1:08:15
13 1:13:57
14 1:19:38
15 1:25:19
16 1:31:00
17 1:36:42
18 1:42:23
19 1:48:04
20 1:53:45
21 1:59:27
21.0975 2:00:00
Mile Cumulative Time
1 9:09
2 18:18
3 27:28
4 36:37
5 45:46
6 54:55
7 1:04:05
8 1:13:14
9 1:22:23
10 1:31:32
11 1:40:41
12 1:49:51
13 1:59:00
13.11 2:00:00

What does this pace feel like?

At 5:41/km, the 2-hour half marathon is one of the most popular targets in distance running. The pace is steady and sustainable if you've trained for it — hard enough to know you're racing, but not so fast that you're suffering from the start. The challenge is covering 21 km, not the speed itself.

How to train for a 2 hour half marathon

A sub-2 hour half marathon is achievable with 30–45 km per week across four runs. Include one tempo session of 15–20 minutes at 5:45–5:50/km, one interval workout (e.g. 5 × 1 km at 5:20–5:30 with 90 seconds recovery), and a long run building to 17–19 km.

Easy runs at 6:30–7:00/km form the foundation. The long run teaches your legs to handle the distance — don't rush it, just cover the kilometres.

Allow 10–12 weeks from a base of around 2:05–2:10. The sub-2 hour target is extremely popular at races, so you'll likely find a pace group to run with. Use one — it takes the mental effort out of pacing and helps enormously in the final kilometres.

Adjust your target

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FAQs

What pace is a 2-hour half marathon?

A 2-hour half marathon requires a pace of 5:41/km (9:09/mi) sustained for 21.1 kilometres.

Can a beginner run a sub-2 hour half marathon?

It's possible with proper training, but most beginners should focus on completing the distance first and then target sub-2 in a subsequent race. Allow at least 12 weeks of dedicated training.

How many times a week should I train for a 2-hour half marathon?

Four runs per week is ideal. More is beneficial but not essential — quality and consistency matter more than volume at this level.