What Pace Do You Need for a 1:40 Half Marathon?
Breaking 1:40 in the half marathon means averaging 4:44/km (7:38/mile), passing 5 km at 23:42 and 10 km at 47:24. It is a classic intermediate goal — quick enough that careless early pacing will cost you, steady enough to hold if you stay disciplined and fuel sensibly. The race is decided in the final 5 km, so everything before it should be about staying in control.
Your goal
Average pace to hit it
Hold this pace from the gun and you cross the line right on 1:40:00.
The 1:40:00 target
Finish time
1:40:00
Average pace
4:44 /km
Checkpoints · 1:40:00 goal
| Distance | Block pace | Cumulative |
|---|---|---|
| 5 km | 4:44 | 23:42 |
| 10 km | 4:44 | 47:24 |
| 15 km | 4:44 | 1:11:06 |
| 20 km | 4:44 | 1:34:48 |
| Finish · 21.1 km | 4:44 | 1:40:00 |
How to pace it.
Even to slightly negative
Settle onto 4:44/km inside the first kilometre and refuse to bank time on fresh legs — a 1:40 half is lost far more often to an excited first 5 km than to a slow one. Roll through 5 km at 23:42 and 10 km at 47:24 feeling controlled, then hold your form past the 15 km mark (1:11:06), where concentration starts to matter as much as fitness. A gel around 45 and 75 minutes keeps your energy steady over 90-plus minutes of running. The last 5 km is the real race: keep your cadence up and, if you have paced it right, press gently to the line.
What blows it up.
Dropping under 4:44/km in the first 5 km because it feels easy, then fading over the closing miles.
Treating it like a long 10K and forgetting that the half is decided in the final quarter.
Skipping fuel — at 90-plus minutes, a gel or two genuinely steadies the back half.
Letting the pace sag through the middle kilometres where the crowd thins out.
Forcing goal pace up every rise instead of running the hills on even effort.
Adjust for the course
Same idea, different terrain.
A 1:40 half marathon is 4:44/km or 7:38/mile, held evenly.
Checkpoints at goal pace: 23:42 at 5 km, 47:24 at 10 km, 1:11:06 at 15 km.
Cool, still conditions (5–12°C) make holding the pace through the back half far easier.
On a windy day, share the work in a group rather than fighting the wind alone.
Flat or net-downhill courses give you the best chance when you are close to the barrier.
Half marathon pace — FAQ
What pace is needed for a 1:40 half marathon?
4:44 per km or 7:38 per mile, with 5 km at 23:42 and 10 km at 47:24.
What are the key splits for a 1:40 half?
At even pace, 23:42 at 5 km, 47:24 at 10 km and 1:11:06 at 15 km.
How should I fuel for a 1:40 half marathon?
A gel around 45 and 75 minutes works well over 90-plus minutes of running. Practise it on your long runs first.
Is a 1:40 half marathon a good time?
Yes — it is a strong intermediate benchmark that reflects consistent training and a solid aerobic base.
Where is a 1:40 half won or lost?
In the final 5 km. Control the first 16 km, fuel properly, and you will have the legs to hold pace when it counts.