Sub-1:20 half marathon: VO2max 58
Running a sub-1:20 half marathon takes a running VO2max (VDOT) of about 58.4 and an even pace of 3:48/km (6:06/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 18:58 |
| 10 km | 37:55 |
| 15 km | 56:53 |
| 20 km | 1:15:50 |
| Half marathon | 1:20:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 4:31–4:59 |
| Marathon | 3:58 |
| Threshold | 3:45 |
| Interval (VO2max) | 3:28 |
| Repetition | 3:15 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 3 km at threshold pace (3:45/km) and a 16–20 km long run.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 17:27 | 36:11 | 1:20:00 | 2:47:11 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
What a VO2max of 58 means for your age: is a VO2max of 58 good?
Training plan
Follow a structured plan: Half marathon training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-1:20 half marathon?
About 58.4 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-1:20 half marathon?
3:48 per km or 6:06 per mile, run evenly.
What 5K time matches a sub-1:20 half marathon?
About 17:27 on the same VDOT model.
Is a sub-1:20 half marathon good?
A VO2max of 58 is rated "superior" for men in their 30s and "superior" for women in their 30s on Cooper Institute norms.
Other half marathon goals: Sub-2:30 · Sub-2 · Sub-1:50 · Sub-1:45 · Sub-1:40 · Sub-1:30 · Half marathon pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.