1:45:00 HALF · 8:00 PER MILE · 4:58 PER KM
1:45 half marathon pace
A 1:45:00 half marathon averages 8:00.3 per mile or 4:58.6 per km. To finish under 1:45, hold 8:00 per mile (1:44:52) or 4:58 per km (1:44:47). At 8:01 per mile you finish in 1:45:05; at 4:59 per km, 1:45:08; at 5:00 per km, 1:45:29.
Four of the top five results give a pace that misses 1:45
We read the top 5 US results for “1 45 half marathon pace” on 25 September 2026. Four of them publish a pace that finishes over 1:45 if you hold it: 8:01 per mile, 4:59 per km or 5:00 per km. One pairs 8:00 per mile with 4:59 per km as if they were the same pace (8:00 per mile is 4:58.3 per km). None gives a separate time for the last 0.0975 km or a numbered negative-split plan. The safe paces and the splits that add up to exactly 1:45:00 are below.
Splits for a 1:45:00 half marathon
Even pacing holds one pace from start to finish. The negative plan starts 2% slower than average and finishes 2% quicker, so the first half takes 53:02 and the second 51:58. The 2% is this site's illustrative preset, not a coaching prescription. Both plans reach 1:45:00 to the second.
| Checkpoint | Even | Negative | Even /mi |
|---|---|---|---|
| Mile 1 | 0:08:01 | 0:08:09 | 8:01 |
| Mile 2 | 0:16:01 | 0:16:17 | 8:00 |
| Mile 3 | 0:24:02 | 0:24:24 | 8:01 |
| Mile 4 | 0:32:02 | 0:32:29 | 8:00 |
| Mile 5 | 0:40:03 | 0:40:33 | 8:01 |
| Mile 6 | 0:48:03 | 0:48:35 | 8:00 |
| Mile 7 | 0:56:04 | 0:56:35 | 8:01 |
| Mile 8 | 1:04:05 | 1:04:35 | 8:01 |
| Mile 9 | 1:12:05 | 1:12:32 | 8:00 |
| Mile 10 | 1:20:06 | 1:20:29 | 8:01 |
| Mile 11 | 1:28:06 | 1:28:23 | 8:00 |
| Mile 12 | 1:36:07 | 1:36:17 | 8:01 |
| Mile 13 | 1:44:07 | 1:44:08 | 8:00 |
| Half marathon (13.11 mi) | 1:45:00 | 1:45:00 | 8:05 |
| Checkpoint | Even | Negative | Even /km |
|---|---|---|---|
| 1 km | 0:04:59 | 0:05:04 | 4:59 |
| 2 km | 0:09:57 | 0:10:08 | 4:58 |
| 3 km | 0:14:56 | 0:15:11 | 4:59 |
| 4 km | 0:19:54 | 0:20:14 | 4:58 |
| 5 km | 0:24:53 | 0:25:16 | 4:59 |
| 6 km | 0:29:52 | 0:30:17 | 4:59 |
| 7 km | 0:34:50 | 0:35:18 | 4:58 |
| 8 km | 0:39:49 | 0:40:19 | 4:59 |
| 9 km | 0:44:48 | 0:45:18 | 4:59 |
| 10 km | 0:49:46 | 0:50:18 | 4:58 |
| 11 km | 0:54:45 | 0:55:16 | 4:59 |
| 12 km | 0:59:43 | 1:00:14 | 4:58 |
| 13 km | 1:04:42 | 1:05:12 | 4:59 |
| 14 km | 1:09:41 | 1:10:09 | 4:59 |
| 15 km | 1:14:39 | 1:15:05 | 4:58 |
| 16 km | 1:19:38 | 1:20:01 | 4:59 |
| 17 km | 1:24:36 | 1:24:56 | 4:58 |
| 18 km | 1:29:35 | 1:29:51 | 4:59 |
| 19 km | 1:34:34 | 1:34:45 | 4:59 |
| 20 km | 1:39:32 | 1:39:38 | 4:58 |
| 21 km | 1:44:31 | 1:44:31 | 4:59 |
| Half marathon (21.0975 km) | 1:45:00 | 1:45:00 | 4:57 |
Whole-second paces that break 1:45:00
Watches and pace charts show whole seconds, and the one that looks right can land just over the goal. The highlighted row is the slowest pace per mile that finishes under 1:45:00. The row below it, 8:01, is the exact average rounded to the nearest second, and it misses.
| Pace /mi | Finish | Against 1:45:00 |
|---|---|---|
| 7:56 | 1:44:00 | 1:00 under |
| 7:57 | 1:44:13 | 0:47 under |
| 7:58 | 1:44:26 | 0:34 under |
| 7:59 | 1:44:39 | 0:21 under |
| 8:00 | 1:44:52 | 0:08 under |
| 8:01 | 1:45:05 | 0:05 over |
| 8:02 | 1:45:18 | 0:18 over |
| Pace /km | Finish | Against 1:45:00 |
|---|---|---|
| 4:56 | 1:44:04 | 0:56 under |
| 4:57 | 1:44:25 | 0:35 under |
| 4:58 | 1:44:47 | 0:13 under |
| 4:59 | 1:45:08 | 0:08 over |
| 5:00 | 1:45:29 | 0:29 over |
If your watch reads long
Courses are measured along the shortest route a runner could take, so most runners cover a little more and their GPS watch shows more distance than the course. The finish clock counts only the course. This is the watch pace that still gets you under 1:45:00 on the clock:
| Reads long | Watch shows | Watch /mi | Watch /km |
|---|---|---|---|
| 0% | 13.11 mi | 8:00 | 4:58 |
| 0.5% | 13.17 mi | 7:58 | 4:57 |
| 1% | 13.24 mi | 7:55 | 4:55 |
| 1.5% | 13.31 mi | 7:53 | 4:54 |
| 2% | 13.37 mi | 7:51 | 4:52 |
Printable pace band for 1:45:00
The band below lists even splits every km. Print this page with Ctrl+P (Cmd+P on a Mac) and only the band prints: a 40 × 240 mm strip with a 50 mm ruler to check the scale. For negative splits, run/walk or a different split spacing, open the pace band generator with 1:45:00 filled in.
Print at 100% (Actual size) with headers and footers off. The strip is 40 × 240 mm. Measure the 50 mm ruler before cutting; if it is not 50 mm, your printer rescaled the page. Tape it loosely around your wrist.
RACE PACE PLANNER
Half marathon · 1:45:00
Even splits · Continuous
| km | Time |
|---|---|
| 1 | 0:04:59 |
| 2 | 0:09:57 |
| 3 | 0:14:56 |
| 4 | 0:19:54 |
| 5 | 0:24:53 |
| 6 | 0:29:52 |
| 7 | 0:34:50 |
| 8 | 0:39:49 |
| 9 | 0:44:48 |
| 10 | 0:49:46 |
| 11 | 0:54:45 |
| 12 | 0:59:43 |
| 13 | 1:04:42 |
| 14 | 1:09:41 |
| 15 | 1:14:39 |
| 16 | 1:19:38 |
| 17 | 1:24:36 |
| 18 | 1:29:35 |
| 19 | 1:34:34 |
| 20 | 1:39:32 |
| 21 | 1:44:31 |
| 21.0975 | 1:45:00 |
Elapsed time includes stops. Targets, not predictions. racepaceplanner.com
Overlap and tape here
What 1:45 predicts, and what it does not
| Race | Equivalent time | Pace /mi |
|---|---|---|
| 5K | 22:50 | 7:21 |
| 10K | 47:35 | 7:40 |
| Marathon | 3:38:55 | 8:21 |
The 5K and 10K rows are fair benchmarks: Vickers and Vertosick (2016) found Riegel's formula well calibrated up to the half marathon in 2,303 recreational runners. The marathon row (3:38:55) is where it breaks down. The same study found the formula's marathon predictions at least 10 minutes too fast for half of the runners, and adding weekly mileage improved the prediction. If a 1:45 half is your springboard to a sub-3:40 marathon, your weekly mileage matters as much as your half marathon time.
Common 1:45 half marathon mistakes
- Running 5:00 per km. It is the round number in your head, and it finishes in 1:45:29.
- Mixing 8:00 per mile with 4:59 per km. They are different paces; 4:59 per km is 8:01 per mile.
- Planning for 13.1 miles. The race is 13.1094 miles; the last 0.1094 mile takes 0:53 at 1:45 pace.
- Relying on watch pace. A watch reading 1% long must show 7:55 per mile for a sub-1:45 on the clock.
Plan a different goal
The half marathon pace chart lists every goal from the fastest times to walking pace, and the split calculator with 1:45:00 filled in adjusts the splits to any finish time.
Sources
- World Athletics: half marathon: half the marathon distance, 21.0975 km.
- NIST: unit conversion factors: 1 mile = 1.609344 km exactly.
- USATF: position on GPS used by runners: courses are measured on the shortest possible route; GPS usually reads longer.
- Riegel PS (1981), Athletic records and human endurance, American Scientist 69:285-290: the endurance formula behind the equivalents; the 1.06 exponent is the commonly used value.
- Vickers AJ, Vertosick EA (2016), BMC Sports Science, Medicine and Rehabilitation 8:26: 2,303 recreational runners; Riegel well calibrated to the half marathon, at least 10 min too fast in the marathon for half of runners.
Last checked 25 September 2026.