2:45 half marathon pace at a glance
A 2:45:00 half marathon works out to 7:49 per kilometre or 12:35 per mile over the full 21.0975 km (13.109 miles). In speed terms that is 7.67 km/h or 4.77 mph — the setting you would use on a treadmill for a race-pace session.
Because every GPS watch over-measures a little in a big-city race, many runners aim a few seconds per kilometre faster than 7:49 — around 7:46/km — to leave a small buffer for weaving and wide corners. Pace yourself by the official markers rather than your watch average.
2:45:00 half marathon splits
5 km checkpoints
| Checkpoint | Even pace | 2 % negative split |
|---|---|---|
| 5 km | 39:06 | 39:30 |
| 10 km | 1:18:12 | 1:18:59 |
| 15 km | 1:57:19 | 1:57:47 |
| 20 km | 2:36:25 | 2:36:30 |
| 21.1 km | 2:45:00 | 2:45:00 |
| Km | Elapsed | Km | Elapsed |
|---|---|---|---|
| 1 | 7:49 | 12 | 1:33:51 |
| 2 | 15:38 | 13 | 1:41:40 |
| 3 | 23:28 | 14 | 1:49:29 |
| 4 | 31:17 | 15 | 1:57:19 |
| 5 | 39:06 | 16 | 2:05:08 |
| 6 | 46:55 | 17 | 2:12:57 |
| 7 | 54:45 | 18 | 2:20:46 |
| 8 | 1:02:34 | 19 | 2:28:36 |
| 9 | 1:10:23 | 20 | 2:36:25 |
| 10 | 1:18:12 | 21 | 2:44:14 |
| 11 | 1:26:02 | 21.10 | 2:45:00 |
Prefer it on your wrist? Make a printable version with the pace band generator.
Pace for nearby goal times
Small changes in pace add up over long distances. Here is what the goals either side of 2:45:00 require:
| Finish time | Pace /km | Pace /mile | Difference per km |
|---|---|---|---|
| 2:35:00 | 7:21 | 11:49 | −28 s |
| 2:40:00 | 7:35 | 12:12 | −14 s |
| 2:45:00 | 7:49 | 12:35 | — |
| 2:50:00 | 8:03 | 12:58 | +14 s |
| 2:55:00 | 8:18 | 13:21 | +28 s |
What fitness does a 2:45:00 half marathon require?
Using the Daniels & Gilbert VDOT model, a 2:45:00 half marathon corresponds to a VDOT of 24.8. These are the equivalent performances at other distances — times you should be capable of if you are equally well trained for each:
| Distance | Equivalent time | Pace /km | Pace /mile |
|---|---|---|---|
| 1 Mile | 10:49 | 6:43 | 10:49 |
| 5K | 35:53 | 7:11 | 11:33 |
| 10K | 1:14:45 | 7:29 | 12:02 |
| Half Marathon | 2:45:00 | 7:49 | 12:35 |
| Marathon | 5:36:23 | 7:58 | 12:50 |
Building level
At this level, consistency beats intensity. Most of your gains will come from running more often at an easy effort, and a run-walk strategy is a perfectly valid way to reach the finish line strongly. Runners aiming for this time typically train around 25–40 km (15–25 mi) a week, with a long run building gradually to 60–90 minutes (or 2.5–3 hours of run-walk for a marathon). Treat these as general ranges, not prescriptions — the right volume for you depends on your history, age and how well you recover.
Training paces for a 2:45:00 half marathon
If this goal matches your current fitness, these VDOT 24.8 paces will structure your training. If it is a stretch goal, train at the paces for your current VDOT (use the VDOT calculator) and let a later race confirm the step up.
| Intensity | Pace /km | Pace /mile | Used for |
|---|---|---|---|
| E · Easy / Long | 9:40–8:50 | 15:33–14:13 | Aerobic base, recovery, long runs. Conversational. |
| M · Marathon | 7:58 | 12:50 | Goal marathon pace from your current fitness. |
| T · Threshold | 7:26 | 11:57 | Comfortably hard. Tempo runs and cruise intervals. |
| I · Interval | 6:52 | 11:03 | Hard 3-5 minute repeats that build VO2max. |
| R · Repetition | 6:37 | 10:38 | Short, fast reps (200-400 m) for speed and economy. |
Key workouts for this goal
These sessions, built from the paces above, are staples of training for a 2:45:00 half marathon. Include one or two quality sessions per week, always with an easy warm-up and cool-down.
Cruise intervals (threshold)
3–4 × 1.6 km (1 mile) at 7:26/km (11:57/mi) with 60 s jog recovery.Raises the pace you can sustain before lactate accumulates — the engine of every race from 5K to marathon.
VO2max intervals
5 × 1000 m at 6:52/km (6:52 per rep), 2–3 min easy jog between.Improves your maximal aerobic capacity; each rep should feel hard but controlled.
Goal-pace blocks
Within a long run: 3 × 3 km at goal pace 7:49/km (12:35/mi) with 1 km easy between.Teaches your body and brain exactly what race pace feels like on tired legs, and lets you rehearse fuelling.
Easy long run
Run at 9:40–8:50/km (15:33–14:13/mi).Long, easy running builds the endurance that keeps your pace from fading in the second half.
Race-day tips
- First 5 km at goal pace or slightly slower: around 39:06–39:21.
- Settle in from 5–15 km: this is where the race is won — steady rhythm, relaxed shoulders.
- One gel is plenty for most: take it around 8–10 km if you use one, with water.
- Push from 18 km: the last 3 km is where a negative split pays off.
Run the numbers for your own goal with the marathon pace calculator, or see what your latest race predicts with the race time predictor.
Other Half Marathon goals
Last reviewed: September 2026 · Paces calculated from the official race distance. Health disclaimer