Targeting 1h40 means holding 4:44 /km for 21.1 km. Here's what this goal takes — the pace and splits, the level to start from, your training paces — and three workouts to get there.
With or without a watch. All you need is a mobile number, no password.
At an even pace.
| Distance | Time |
|---|---|
| 5 km | 23:42 |
| 10 km | 47:24 |
| 15 km | 1:11:06 |
| 20 km | 1:34:48 |
| 21.1 km | 1h40 |
Your level
To target 1h40, your current times at other distances should be close to these (Riegel's formula). Slower, and the goal is ambitious; faster, and it's within reach — as long as you train for the distance.
| Race | Time | Pace |
|---|---|---|
| 5K | 21:44 | 4:21 /km |
| 10 km | 45:19 | 4:32 /km |
| Marathon | 3:28:30 | 4:56 /km |
Your paces
Calculated for this goal: your threshold pace, then your five zones — the ones your training plan would use, easy endurance in Z2, threshold in Z4.
Key workouts
Their format is just an example; their paces are those of your goal. Your training plan slots them into your week and adjusts them to what you actually run.
Goal 1h40 · example
Long run finishing at race pace
Holding half-marathon pace at the end, when it starts to hurt.
Consistent from one block to the next: that's all it takes.
Goal 1h40 · example
Threshold, 2 × 15 min
The heart of the plan: half-marathon pace sits right near threshold.
Goal 1h40 · example
Half pace, 3 × 3 km
Find your race-day pace and hold it without thinking about it.
Questions
Watch or no watch, a mobile number is enough.