Sub 1:20 half marathon pace
To run a half marathon under 1:20:00 you need to average 3:47 per kilometre, or 6:06 per mile. Here are the splits, a pace band, the paces to train at and the fitness you need before race day.
Pace band
Even-pace elapsed times. Copy them to your wrist, or get a printable band in the free Race Pace Plan.
Splits
Even pace versus a 1 % negative split. Both finish exactly on 1:20:00; aim to cross the line a little inside it.
| Point | Even pace | 1 % negative |
|---|---|---|
| 5 km | 18:58 | 19:03 |
| 10 km | 37:55 | 38:07 |
| 15 km | 56:53 | 57:00 |
| 20 km | 1:15:50 | 1:15:52 |
| Finish | 1:20:00 | 1:20:00 |
Race times that match this goal
Equivalent performances from Riegel's formula. If you can run these, sub 1:20 is realistic with the right training.
Training paces for sub 1:20
| Run type | Pace /km | Zone | Typical session |
|---|---|---|---|
| Recovery | 5:02–5:39 | Zone 1 | Between hard days, 20–40 min |
| Easy and long runs | 4:33–5:02 | Zone 1–2 | Most of your weekly volume |
| Marathon pace | 3:54–4:00 | Zone 2–3 | Long-run segments of 8–20 km |
| Threshold | 3:40–3:48 | Zone 3–4 | 3 × 10 min or 20–30 min steady |
| Interval (VO2max) | 3:22–3:29 | Zone 4–5 | 5 × 1000 m, 3 min jog |
| Repetition | 3:13–3:17 | Zone 5 | 8 × 200–400 m, full recovery |
What it takes
Most runners who break 1:20 in the half marathon build to about 50–70 km a week over 10–12 weeks, with long runs of 16–22 km. The key sessions are threshold runs and half-marathon-pace segments in the second half of long runs.
A 10K around 36:15 four to six weeks before the race is a good checkpoint. If you are slower than 37:21, aim for sub 1:25 instead and adjust after your next test.
Weekly volumes are typical ranges, not requirements. Build up gradually and adjust to your own history.
Common questions
How fast is sub 1:20 half marathon pace per mile?
6:06 per mile, or 3:47 per kilometre.
What 10K time do I need for a sub 1:20 half marathon?
Around 36:15 on Riegel's formula, assuming training that is specific to the half marathon.
Should I run even splits?
Yes, or a very slight negative split. Starting faster than goal pace costs far more time late in the race than it gains early. Read how to pace a marathon for a simple plan.
Get the sub 1:20 half marathon Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band