1:45 half marathon pace

A 1:45 half marathon is 8:01 per mile or 4:59 per km, with 10K at 49:46. Every mile and km split, the arithmetic, and how to train for it.

8:01

Pace per mile

4:59

Pace per km

49:46

10K split

7.49 mph

Speed

Every split for 1:45

Cumulative clock time at each mile or kilometre marker on even pace, for 1:40:00, 1:45:00 and 1:50:00. Switch units with the toggle. Formula: goal seconds × distance covered ÷ race distance.

Splits per

Mile	1:40:00	1:45:00	1:50:00
1	7:38	8:01	8:23
2	15:15	16:01	16:47
3	22:53	24:02	25:10
4	30:31	32:02	33:34
5	38:08	40:03	41:57
6	45:46	48:03	50:21
7	53:24	56:04	58:44
8	1:01:02	1:04:05	1:07:08
9	1:08:39	1:12:05	1:15:31
10	1:16:17	1:20:06	1:23:55
11	1:23:55	1:28:06	1:32:18
12	1:31:32	1:36:07	1:40:41
13	1:39:10	1:44:07	1:49:05
13.11	1:40:00	1:45:00	1:50:00

Cumulative clock time at each mile marker, at perfectly even pace over 21.0975 km. Nobody runs even splits and nobody should try to; use these as the line you are measuring drift against, not as an instruction. The difference between the number here and the number on your watch is information — a minute up at 15 km is a race you are about to lose.

Your exact pace

The chart moves in fixed steps. Enter the half marathon time you actually want.

hours

min

sec

Units

Per mile: 8:01
Per km: 4:59
Speed: 7.49 mph

Checkpoints at even pace

3 mi: 24:02
5 mi: 40:03
10 mi: 1:20:06
12 mi: 1:36:07

The same goal as a 1% negative split

First half: 53:02
Second half: 51:59

Pace band: every mile, ready to print

Band

18:05
216:11
324:16
432:22
540:27
648:32
756:33
81:04:29
91:12:25
101:20:21
111:28:16
121:36:12
131:44:08
13.11:45:00

Even-pace arithmetic: goal seconds × distance covered ÷ race distance. It assumes you can hold the pace, which is the part training decides.

A plan for a 1:45 half marathon

Your plan · free preview

12-week half marathon plan

Intermediate · 4 runs a week

Starts next Monday

Level

Length

Race date

Week 1Race week

Longest run: 13mi
Biggest week: 27mi
Whole plan: 227mi
Goal pace: 8:01/mi

Goal pace is arithmetic: 1:45:00 ÷ 13.1 mi. It is not a training zone.

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Week by week · 12 weeks · in miles

12-week half marathon plan, week by week
Week	Phase	Long run	Total
1	base	6.2	14
2	base	7.5	16
3	base	8.7	19
4	cutback	6.2	14
5	build	9.9	22
6	build	11	23
7	build	12	26
8	cutback	8.1	18
9	peak	13	27
10	taper	8.7	19
11	taper	5.6	12
12	race	13.1	18

The pace, and the arithmetic

A 1:45 half marathon is 8:01 per mile, or 4:59 per kilometre, held for 13.1 miles (21.0975 km). On even pace you pass 10 km at 49:46 and 10 miles at 1:20:06. To finish under 1:45, run 8:00 per mile, which finishes in 1:44:53.

How the numbers are worked out

1:45:00 is 6,300 seconds.
Per mile: 6,300 ÷ 13.1094 miles = 480.6 s = 8:01.
Per kilometre: 6,300 ÷ 21.0975 km = 298.6 s = 4:59.
At 10 km: 6,300 × 10 ÷ 21.0975 = 2,986.1 s = 49:46.
At 10 miles: 6,300 × 10 ÷ 13.1094 = 4,805.7 s = 1:20:06.
At 20 km: 6,300 × 20 ÷ 21.0975 = 5,972.3 s = 1:39:32.
Speed: 13.1094 miles ÷ 1.75 h = 7.49 mph (12.06 km/h).

Every split on this page uses one formula: goal seconds × distance covered ÷ race distance, rounded to the nearest second. A mile is 1.609344 km, so the half marathon is 13.1094 miles. The half marathon pace chart applies the same formula to every realistic finish time.

Checkpoints

Finish	/mi	/km	3 mi	5 mi	10 mi	12 mi
1:35:00	7:15	4:30	21:44	36:14	1:12:28	1:26:58
1:40:00	7:38	4:44	22:53	38:08	1:16:17	1:31:32
1:45:00	8:01	4:59	24:02	40:03	1:20:06	1:36:07
1:50:00	8:23	5:13	25:10	41:57	1:23:55	1:40:41
1:55:00	8:46	5:27	26:19	43:52	1:27:43	1:45:16

Checkpoints are even-pace clock times for the half marathon (21.0975 km / 13.11 mi), on mile markers or kilometre markers to match the toggle. Underlined times open that goal's page, with every split.

Where 1:45 sits in the field

RunRepeat's finish-time percentiles (35M results across 28,000+ races, as printed on our average half marathon time page) place 1:45:00 between the fastest 1% (1:23:59) and the fastest 10% (1:47:10) of all finishers. For men it sits between the fastest 10% (1:40:35) and the fastest 20% (1:49:13); for women, between the fastest 1% (1:35:55) and the fastest 10% (1:57:01).

Read the other way: 1:45 beats more than 90% of all finishers in that data, and it is inside the fastest 10% of women.

Either side of it, 1:30 half marathon pace is 6:52 per mile and 2-hour half marathon pace is 9:09.

How to train for a 1:45 half marathon

Check the goal before you train for it. Riegel's formula, T2 = T1 × (D2 ÷ D1)^1.06 (Riegel, American Scientist 69(3), 1981), says 1:45:00 for the half marathon is worth:

10K: 6,300 × (10 ÷ 21.0975)^1.06 = 2,855 s = 47:35.
Marathon: 6,300 × (42.195 ÷ 21.0975)^1.06 = 13,135 s = 3:38:55.

The 10K figure is the useful check: a recent 10K near 47:35 is the evidence that 1:45 is within reach. The marathon figure assumes marathon training, so read it as a best case. Run your own recent result through the race time predictor, and use the VDOT calculator to turn it into training paces.

Then pick a plan. The intermediate level fits a 1:45 attempt: it assumes a half marathon behind you and a target time in mind. The free 12-week intermediate half marathon plan is 4 runs a week, peaking at 44 km with a 21 km long run, with cutback weeks and a taper. If 1:45 is a big step from your last half, the advanced 12-week plan adds a fifth run and a second quality session.

Even splits are the reference line, not the plan

Nobody runs a perfect even split, and the opening of a half marathon feels easy at almost any pace. Use these times as the line you measure drift against: if you are well ahead early, you are spending the end of the race at the start.

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Fair questions

What pace is a 1:45 half marathon?

8:01 per mile, or 4:59 per kilometre: 6,300 seconds ÷ 13.1094 miles = 480.6 s, and ÷ 21.0975 km = 298.6 s. You pass 10K at 49:46 and 20K at 1:39:32.

Is a 1:45 half marathon good?

Yes, by the published numbers. RunRepeat's finish-time percentiles put the fastest 10% of half marathon finishers at 1:47:10 or better, so 1:45 is inside the fastest 10%. For men the fastest-10% mark is 1:40:35 and the fastest-20% mark is 1:49:13.

What 10K time do you need for a 1:45 half marathon?

About 47:35 by Riegel's formula: 6,300 × (10 ÷ 21.0975)^1.06. That assumes you have done the long runs; without them, the half will come in slower.

What marathon time does a 1:45 half predict?

About 3:38:55 by Riegel's formula (6,300 × 2^1.06). It is optimistic unless you add marathon-specific long runs, so treat it as a best case.