3:00 Half Marathon Pace
To finish a 3 hour half marathon in 3:00:00, you need to average 8:31 per kilometer — that's 13:43 per mile, or 7.0 km/h (4.4 mph) held for the full 21.0975 km.
This is a great first-half or run-walk friendly goal — even pacing makes it far more comfortable.
Split times for a 3 hour half marathon
Where you need to be at each checkpoint, assuming perfectly even pacing — the strategy that works best for most runners at this distance.
| Checkpoint | Elapsed time |
|---|---|
| 3 km | 25:36 |
| 5 km | 42:40 |
| 8 km | 1:08:15 |
| 10 km | 1:25:19 |
| Halfway | 1:30:00 |
| 13 km | 1:50:55 |
| 15 km | 2:07:59 |
| 18 km | 2:33:34 |
| 20 km | 2:50:38 |
| Finish | 3:00:00 |
Want kilometer-by-kilometer splits, negative splits, or mile splits? Build a custom plan with the Split Time Generator.
Is 3:00:00 realistic for you?
Race times scale predictably across distances (we use the Riegel formula). If your recent results are close to these equivalents, a 3 hour half marathon is within reach:
| Distance | Equivalent time | Pace |
|---|---|---|
| Marathon | 6:15:17 | 8:53 /km |
| 10K | 1:21:35 | 8:09 /km |
| 5K | 39:08 | 7:49 /km |
These assume similar training for each distance — check your own numbers with the Pace Calculator.
Training paces for this goal
Rules of thumb derived from your goal — most of your training should be much slower than race pace:
Make it stick on race day
🖨 Print the free pace band for this exact goal →
Practice your rhythm with the Cadence Trainer, and read our guide on pacing strategies from 5K to marathon.