Sub 3 hour half marathon pace
To run a half marathon in 3:00:00 you need to be running 13:44 per mile, or 8:32 per kilometre. That is 4.37 mph, or 7.03 km/h.
Split breakdown - 13:44/mile (8:32/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 13:44 | 13:44 |
| 2 | 13:44 | 27:28 |
| 3 | 13:44 | 41:12 |
| 4 | 13:44 | 54:55 |
| 5 | 13:44 | 1:08:39 |
| 6 | 13:44 | 1:22:23 |
| 7 | 13:44 | 1:36:07 |
| 8 | 13:44 | 1:49:51 |
| 9 | 13:44 | 2:03:35 |
| 10 | 13:44 | 2:17:18 |
| 11 | 13:44 | 2:31:02 |
| 12 | 13:44 | 2:44:46 |
| 13 | 13:44 | 2:58:30 |
| 13.11 | 1:30 | 3:00:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 8:32 | 8:32 |
| 2 | 8:32 | 17:04 |
| 3 | 8:32 | 25:36 |
| 4 | 8:32 | 34:08 |
| 5 | 8:32 | 42:40 |
| 6 | 8:32 | 51:11 |
| 7 | 8:32 | 59:43 |
| 8 | 8:32 | 1:08:15 |
| 9 | 8:32 | 1:16:47 |
| 10 | 8:32 | 1:25:19 |
| 11 | 8:32 | 1:33:51 |
| 12 | 8:32 | 1:42:23 |
| 13 | 8:32 | 1:50:55 |
| 14 | 8:32 | 1:59:27 |
| 15 | 8:32 | 2:07:59 |
| 16 | 8:32 | 2:16:31 |
| 17 | 8:32 | 2:25:02 |
| 18 | 8:32 | 2:33:34 |
| 19 | 8:32 | 2:42:06 |
| 20 | 8:32 | 2:50:38 |
| 21 | 8:32 | 2:59:10 |
| 21.10 | 0:50 | 3:00:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 11:51 | — |
| 5K | 39:14 | Sub 40 minute 5K pace |
| 10K | 1:21:45 | Splits for a 1:21:45 10K |
| Marathon | 6:05:47 | Sub 6 hour marathon pace |
| 50K | 7:13:52 | — |
| 100K | 14:28:19 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 3 hour half marathon
Browse half marathon training plans on Training Plan.
To see what your current fitness predicts, enter a recent race in the race time predictor.
Fine tune your goal pace with the race pace calculator.