Sub-1:40 half marathon: VO2max 45
Running a sub-1:40 half marathon takes a running VO2max (VDOT) of about 45.1 and an even pace of 4:44/km (7:38/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 23:42 |
| 10 km | 47:24 |
| 15 km | 1:11:06 |
| 20 km | 1:34:48 |
| Half marathon | 1:40:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 5:33–6:07 |
| Marathon | 4:55 |
| Threshold | 4:37 |
| Interval (VO2max) | 4:16 |
| Repetition | 4:00 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 3 km at threshold pace (4:37/km) and a 16–20 km long run.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 21:46 | 45:07 | 1:40:00 | 3:27:47 |
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 45 means for your age: is a VO2max of 45 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-1:40 half marathon?
About 45.1 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-1:40 half marathon?
4:44 per km or 7:38 per mile, run evenly.
What 5K time matches a sub-1:40 half marathon?
About 21:46 on the same VDOT model.
Is a sub-1:40 half marathon good?
A VO2max of 45 is rated "good" for men in their 30s and "excellent" 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-1:30 · Sub-1:20 · 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.