Breaking Down the Half Marathon Time Chart for Beginners
A half marathon time chart shows estimated finish times based on your chosen pace. It bridges the gap between your training and race-day expectations by telling you exactly what pace you need to maintain to hit a certain time.
If you aim to finish in 2 hours, for example, a glance at the a pace chart tells you that you’ll need to run about 9:09 per mile or 5:41 per kilometer. Without it, you might run too fast at the start or too slow to meet your goal. It helps you pace smarter, not harder.
There’s also a psychological advantage. Breaking 13.1 miles into manageable pace targets makes the challenge feel less overwhelming. You’re not thinking about the entire race at once. You’re just running to the next mile marker.
Some runners even write their split times on their arms or print pace bands. This keeps the focus clear when fatigue starts creeping in during those late miles. You’re giving yourself structure and direction, especially when your legs want to stop listening.
Charts can also show expected times at major distance markers (like 5K or 10K). That way, even if you don’t have a GPS watch, you still have reference points to check your progress and adjust as needed.
Why Use a Half Marathon Pace Chart as a Beginner?
As a beginner, pacing is one of the hardest things to master. You may feel amazing in the first few miles and want to surge ahead. But that burst of energy often leads to crashing later. That’s why a half marathon pace chart is such a powerful tool: it keeps you grounded.
By using a chart, you’re training your brain as well as your legs. You learn to associate specific effort levels with numbers, so when race day comes, it’s not a guessing game. You already know what your target pace feels like.
It’s also incredibly motivating. Seeing a predicted half marathon finish time based on your pace makes your goal feel real. You’re not just “hoping to finish”, you’re planning for it. And plans create confidence.
For run-walkers or those unsure of their speed, it helps set a comfortable target. Even pacing can be adapted. You can use a chart to plan when to walk, when to jog, and still predict when you’ll cross the line.
Many beginners worry about going too slow, but the chart reminds you that every pace has a place. Whether you’re shooting for 2:00 or 3:00, your effort is valid. The chart meets you where you are.
Half Marathon Time Chart: Mile and Kilometer Splits
| Finish Time | Pace per Mile | Pace per KM | 5K Split | 10K Split | 15K Split | 20K Split |
|---|---|---|---|---|---|---|
| 1:10 | 5:20 | 3:19 | 0:16:36 | 0:33:12 | 0:49:48 | 1:06:24 |
| 1:20 | 6:06 | 3:47 | 0:18:55 | 0:37:50 | 0:56:45 | 1:15:40 |
| 1:30 | 6:51 | 4:15 | 0:21:15 | 0:42:30 | 1:03:45 | 1:25:00 |
| 1:40 | 7:37 | 4:44 | 0:23:42 | 0:47:24 | 1:11:06 | 1:34:48 |
| 1:50 | 8:23 | 5:12 | 0:26:09 | 0:52:18 | 1:18:27 | 1:44:36 |
| 2:00 | 9:09 | 5:41 | 0:28:35 | 0:57:10 | 1:25:45 | 1:54:20 |
| 2:10 | 9:54 | 6:09 | 0:30:45 | 1:01:30 | 1:32:15 | 2:03:00 |
| 2:20 | 10:40 | 6:37 | 0:33:20 | 1:06:40 | 1:40:00 | 2:13:20 |
| 2:30 | 11:26 | 7:06 | 0:35:49 | 1:11:38 | 1:47:27 | 2:23:16 |
If you’re targeting a 1:45 finish time, you’ll need to hold a steady pace of 8:00 per mile. That takes focused training and smart pacing. Our in-depth 1:45 half marathon pace guide breaks down everything from split targets to mental strategies to help you get there.
Using this chart during training helps you understand your own pace better. Try running at one of these paces during a long run and notice how it feels. Are you relaxed? Struggling? Out of breath? This will help you choose the best pace come race day.
Some runners also like to tape the chart to their water bottle or tuck a copy into their waistband. Having quick access to your race pace strategy can help you make smarter choices mid-race. Especially when fatigue sets in, having visual pace markers is like having a mini coach by your side.
What Is a Good Half Marathon Time for Beginners?
Let’s be honest – there’s no universal “good” time. For beginners, a half marathon finish time between 2:15 and 2:45 is a great goal. But what matters most is that you complete the race with confidence, not comparison.
Some new runners might aim to break 2:00, especially if they’ve got a strong athletic background or experience in shorter races. Others are walking the entire distance and just want to finish before the course closes. Both are valid goals.
When we look at the average half marathon time, most statistics suggest 2:10 to 2:20 across all runners. But beginners should give themselves more room as training takes time, and there’s no need to rush progress.
A “good” time is the one you feel proud of when you cross the finish line. Maybe you’re a mom training between naps. Or someone coming back from injury. Or just someone proving to themselves they can finish 13.1. That’s your story—and that’s enough.
Consider setting “A, B, and C” goals:
A = Reach time goal (e.g. 2:15)
B = Finish without walking
C = Just finish safely
This layered goal approach keeps you motivated, no matter what race day throws your way.
How to Predict Your Half Marathon Time
Predicting your finish time is part art, part science. While calculators are useful, your body is the best predictor. Start by using a recent 5K or 10K result, and plug it into a mile pace calculator. Then see how that time aligns with the chart.
For example, a 30-minute 5K often translates to around a 2:20 half marathon with endurance training. But if your 10K time is closer to 65 minutes, you might aim for 2:30 or longer. These predictions help you build realistic expectations and avoid early burnout on race day.
Another method is the “Yasso 800s” workout – running 800 meters at your goal time in minutes (e.g., 4:30 for 2:15 half) with equal rest, repeated 6–8 times. It’s not exact, but it gives a feel for pacing under stress.
You can also do a long training run at your goal race pace. Hold that pace for 5–8 miles. If you’re able to finish without collapsing, it’s likely within reach.
Always adjust for heat, hills, or wind. If conditions are tough, tack on 5–10 minutes to your estimate. Race day is unpredictable, but your preparation doesn’t have to be.
Many runners also find it helpful to track their heart rate during these prediction runs. This gives you insight into how much effort your body is using at a specific pace. For example, if you’re running 10:00 per mile and your heart rate is already above 90% of max, that may be too fast for 13.1 miles.
Pay attention to how your body recovers, too. Can you keep your pace without feeling completely drained afterward? If not, consider slowing your predicted race pace by 15–30 seconds per mile. Over 13.1 miles, that small change can make a huge difference.
Lastly, don’t underestimate the power of race-day adrenaline. With a cheering crowd, music, and fellow runners, many people run 3–5% faster than in training. But don’t bank on it. Use prediction tools as guides and listen to your long-run performance. The best estimate blends data and intuition.
Even if race day is just around the corner, there’s still time to build fitness and confidence. Our 7-week half marathon training plan is built for runners with a base of fitness who need a focused, time-efficient path to the start line. It includes pacing tips, long run progression, and recovery strategies designed to fit tight schedules.
Should You Run Negative Splits?
A “negative split” means running the second half of the race faster than the first. It’s a clever strategy, especially for beginners who tend to start too fast and burn out. A strong finish feels incredible – like you still had more to give when others are fading.
But how do you actually do it? It starts in training. Run your long runs with a conservative first half and a slight push in the final few miles. This trains your body to finish strong, and more importantly, it builds mental confidence.
One runner I coached started pacing her long runs with a 12:30 minute mile, then dropped to 12:00 for the final miles. On race day, she finished her last 5K at 11:30 pace and felt like a rockstar.
Don’t worry if you don’t get it perfect on your first try. Practicing negative splits – even by just 10 seconds per mile gives you a cushion. And the feeling of passing people in the final stretch? That’s a win all on its own.
Half Marathon Time by Age and Gender
Understanding your half marathon time by age and half marathon time by gender helps frame your expectations. It’s not about limiting yourself, it’s about knowing what’s typical so you can spot trends and set your own goals.
Younger runners tend to have faster finish times, but that doesn’t mean older runners can’t be competitive. In fact, many masters athletes (over 40) maintain strong pace and endurance thanks to years of consistent training.
Gender differences in pace are also natural. Men, on average, have faster times due to higher hemoglobin and lean muscle mass, but women often excel at pacing and endurance. At the elite level, women are known for consistency. Many post nearly even splits, a strategy beginners can learn from.
Use this information to set a benchmark, not a limit. You’re not racing against averages. You’re racing as you. If you’re 55 and training for a 2:30 finish, that’s something to be proud of.
Age-graded calculators are another option if you want to compare your performance fairly across age groups. They adjust your time based on age and gender, offering a more personalized look at how you’re doing.
Insider Tips to Improve Your Half Marathon Time
Improving your half marathon pace doesn’t require elite genetics, just smart training. Many beginners think they need to run fast every day, but the real gains happen when you train with intention.
First, focus on progressive overload. That means gradually increasing your long run distance and your weekly mileage. This means no more than 10% per week. It keeps injuries away while building endurance.
Next, introduce variety. Try one speed session per week. This could be intervals (like 6 x 400 meters), hill repeats, or tempo runs (slightly faster than your goal pace). Speed work improves your running economy – basically, it helps you go faster with less effort.
Strength training is another overlooked gem. Two sessions a week of bodyweight or light resistance work (like squats, lunges, or planks) can stabilize your stride and prevent common injuries like shin splints or runner’s knee.
Lastly, get enough sleep and eat well. Recovery fuels your progress. Think of it as your invisible workout.
If you’re looking for a structured, no-fluff approach to your first 13.1 miles, check out our Half Marathon Running Training Plan. It’s designed specifically for beginners and includes pacing guidance, long-run progressions, and recovery tips to help you reach the finish line with confidence.
When to Adjust Your Goals
Sometimes, despite your best efforts, things don’t go according to plan. You catch a cold two weeks before race day. Or you miss a few long runs because life got in the way. That’s okay. Flexibility is part of being a strong runner.
If your training has been inconsistent or you’ve had setbacks, it’s perfectly reasonable to adjust your target half marathon finish time. Instead of chasing a 2:00 goal, you might decide to aim for 2:15 and stay strong the whole way.
Weather is another big factor. If it’s hot or humid on race day, expect to run slower. Every 5°F above 60°F can impact your pace by 15–30 seconds per mile. Adjusting early helps you avoid hitting the wall.
And don’t underestimate emotional stress. If you’re feeling anxious or overwhelmed, lean on your support system. Give yourself permission to just finish. Some of the best races aren’t the fastest—they’re the ones where you kept going, no matter what.
FAQ: Common Beginner Questions About Half Marathon Time
What’s the best pace for a first half marathon?
There’s no one-size-fits-all answer. A good beginner pace is one where you can talk comfortably without gasping. If you’re new to long-distance running, that might be between 11:00 and 13:00 per mile. If you’re run-walking, expect even slower averages and that’s okay.
Test your race pace during long runs. Can you hold it for an hour without fatigue? If yes, it’s likely a good fit. Using a half marathon time chart makes this even easier by matching effort to realistic time goals.
Can I walk a half marathon and still get a medal?
How can I track my pace during the race?
Is a 2-hour half marathon good for a beginner?
It’s definitely a strong performance for a beginner, but not a must-have goal. To finish under 2 hours, you need to run at 9:09 per mile the whole way. Fast enough that it requires focused training. If you’re new to running, give yourself time to build. Many runners take multiple races to reach sub-2:00 and it’s a goal worth celebrating when you do! If you’re aiming for it, our sub 2 hour half marathon pace guide breaks down exact splits, pacing tips, and training strategies to help you get there.
How many miles should I run before the race?
Ideally, your longest training run should be 10 to 11 miles about 2–3 weeks before race day. This prepares your body and mind for the distance. You don’t need to cover all 13.1 in training, that’s what race day is for. Focus on consistent long runs and trust that adrenaline and tapering will carry you through those final miles.
Final Thoughts: Your Time Is Yours
running a half marathon isn’t just a fitness goal. It’s a mindset shift. It says, “I showed up for myself, mile after mile.”
Whether you’re chasing a personal best or crossing your first finish line, your half marathon pace is just part of the journey. What matters most is your story. The early mornings, the small wins, the days you ran even when it was hard. Your pace is the number. Your journey is the meaning.
The beauty of a half marathon time chart is that it gives you something to work toward. But it doesn’t define your success. You define it. Maybe success is a smooth race. Maybe it’s running the whole way. Or maybe it’s just proving to yourself that you can do hard things.
So tape that chart to your mirror. Dream big, train smart, and on race day—run with heart.
