From the None issue of Runner's World
To get started, use the formula below to determine your half-marathon goal time. Then plug in the paces for the three workouts each week.
Picking Your Goal Time
Use your current race results to determine your half-marathon race pace, then check out the chart below to find your corresponding goal time.
To find your half-marathon mile pace (HMP) and goal time, take either your…
1) Current 5-K mile pace and add 35 seconds per mile for your HMP and goal time (see chart below).
2) Current 10-K mile pace and add 20 seconds per mile for your HMP.
3) Current marathon mile pace and subtract 20 seconds per mile for your HMP.
Note: If you don't have a current PR for any of the above, simply go to the track or a well-marked flat trail or road and run three miles as fast as you can. Then use the corresponding formula from number 1 above to find your half-marathon per mile pace and goal time.
HMP | HM Goal Time |
6:52 | 1:30 |
7:02 | 1:32:08 |
7:12 | 1:34:19 |
7:22 | 1:36:30 |
7:32 | 1:38:41 |
7:42 | 1:40:52 |
7:52 | 1:43:03 |
8:02 | 1:45:14 |
8:12 | 1:47:25 |
8:22 | 1:49:36 |
8:32 | 1:51:47 |
8:42 | 1:53:38 |
8:52 | 1:56:09 |
9:02 | 1:58:20 |
9:12 | 2:00:31 |
9:22 | 2:02:42 |
9:32 | 2:04:53 |
9:42 | 2:07:04 |
9:52 | 2:09:15 |
10:02 | 2:11:26 |
10:12 | 2:13:37 |
10:22 | 2:15:48 |
10:32 | 2:17:59 |
10:42 | 2:20:10 |
10:52 | 2:22:21 |
11:02 | 2:24:32 |
