Sub-2:30 half marathon: VO2max 28
Running a sub-2:30 half marathon takes a running VO2max (VDOT) of about 27.9 and an even pace of 7:07/km (11:27/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 35:33 |
| 10 km | 1:11:06 |
| 15 km | 1:46:39 |
| 20 km | 2:22:12 |
| Half marathon | 2:30:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 8:05–8:52 |
| Marathon | 7:16 |
| Threshold | 6:47 |
| Interval (VO2max) | 6:17 |
| Repetition | 5:54 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 3 km at threshold pace (6:47/km) and a 16–20 km long run.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 32:35 | 1:07:49 | 2:30:00 | 5:06:57 |
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).
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-2:30 half marathon?
About 27.9 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-2:30 half marathon?
7:07 per km or 11:27 per mile, run evenly.
What 5K time matches a sub-2:30 half marathon?
About 32:35 on the same VDOT model.
Is a sub-2:30 half marathon good?
A VO2max of 28 is rated "poor" for men in their 30s and "poor" for women in their 30s on Cooper Institute norms.
Other half marathon goals: Sub-2 · Sub-1:50 · Sub-1:45 · Sub-1:40 · 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.