Sub-2 half marathon: VO2max 36

Running a sub-2 half marathon takes a running VO2max (VDOT) of about 36.5 and an even pace of 5:41/km (9:09/mile).

VO2max needed
36.5
Pace per km
5:41
Pace per mile
9:09

Even-pace splits

DistanceSplit
5 km28:26
10 km56:53
15 km1:25:19
20 km1:53:45
Half marathon2:00:00

Training paces for this goal

PacePer km
Easy6:35–7:14
Marathon5:52
Threshold5:29
Interval (VO2max)5:04
Repetition4:46

Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 3 km at threshold pace (5:29/km) and a 16–20 km long run.

Equivalent race times

5K10KHalf marathonMarathon
26:0454:072:00:004:07:45

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 36 means for your age: is a VO2max of 36 good?

Training plan

Follow a structured plan: Sub-2 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 half marathon?

About 36.5 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 half marathon?

5:41 per km or 9:09 per mile, run evenly.

What 5K time matches a sub-2 half marathon?

About 26:04 on the same VDOT model.

Is a sub-2 half marathon good?

A VO2max of 36 is rated "poor" for men in their 30s and "fair" for women in their 30s on Cooper Institute norms.

Other half marathon goals: Sub-2:30 · 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.