Sub-3 half marathon pace (3:00)
A 3-hour (sub-3) half marathon is 8:32/km (13:44/mi), 7.0 km/h.
| Change | Time | Pace |
|---|---|---|
| −2:00 | 2:58:00 | 8:2613:35 |
| −1:30 | 2:58:30 | 8:2813:37 |
| −1:00 | 2:59:00 | 8:2913:39 |
| −0:30 | 2:59:30 | 8:3013:42 |
| Your target /km | ||
| +0:30 | 3:00:30 | 8:3313:46 |
| +1:00 | 3:01:00 | 8:3513:48 |
| +1:30 | 3:01:30 | 8:3613:51 |
| +2:00 | 3:02:00 | 8:3813:53 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 8:32 per km
| Distance | Finish time |
|---|---|
| 1K | 8:32 |
| 1 mile | 13:44 |
| 5K | 42:40 |
| 10K | 1:25:19 |
| 10 miles | 2:17:18 |
| Half marathon | 3:00:00 |
| Marathon | 6:00:00 |
| 50K | 7:06:35 |
Splits for a 3:00 half marathon
| km | Split | Elapsed |
|---|---|---|
| 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 |
| Final 0.098 km | 0:50 | 3:00:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 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 |
| Final 0.109 mi | 1:30 | 3:00:00 |
What a 3:00 half marathon predicts
Estimate| Distance | Estimated time |
|---|---|
| 5K | 39:08 |
| 10K | 1:21:35 |
| 10 miles | 2:15:06 |
| Marathon | 6:15:17 |
These are estimates from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for the other distance, so treat them as a guide, not a promise.
Over 2:15, run the race your way
Run/walk intervals from the start are a sound strategy at this pace and often beat running until you can’t.
Check the race’s cut-off time and keep a comfortable margin.
Over two and a quarter hours, eat and drink on a schedule and carry what you’ve tested. Shoes and socks you’ve already run long in are worth more than new ones on the day.
Pace questions runners ask
- What pace do I need for a 3:00 half marathon?
- A 3:00 half marathon is 8:32/km (13:44/mi), 7.0 km/h, held for the whole race.
- What treadmill speed is 3:00 half marathon pace?
- Set the treadmill to 7.0 km/h or 4.4 mph to run 8:32/km (13:44/mi).
- Where should I be at halfway in a 3:00 half marathon?
- With even pacing you pass halfway in 1:30:00; with a negative split, a little later.
- What does a 3:00 half marathon predict for other distances?
- The Riegel formula estimates 39:08 for the 5K, 1:21:35 for the 10K, 2:15:06 for the 10-mile race, 6:15:17 for the marathon, assuming you’ve trained for each distance.