Pre-built race input

1:50 half marathon NSA / NSM training paces

These NSA / NSM training paces are based on a 1:50 half marathon. Short reps (3 min) target 5:02/km, medium reps (6 min) 5:10/km, long reps (10 min) 5:19/km, and easy running stays around 6:52/km. Open the sample plan or use the calculator below to adjust to your actual time.

Open 6 h/week plan Calculate another race result
Training paces 1:50 Half Marathon
10-min reps 5:19/km 3 x 10 min
6-min reps 5:10/km 5 x 6 min
3-min reps 5:02/km 9 x 3 min
Easy pace 6:52/km Easy run

Sample week at 6 hours

Start with this 6-hour week. Keep the quality days controlled and use the easy days for recovery.

Mon Easy run

45 min

Tue 3 x 10 min

50 min total · 90-120s recovery

5:19/km
Wed Easy run

45 min

Thu 5 x 6 min

50 min total · 60-90s recovery

5:10/km
Fri Easy run

40 min

Sat 9 x 3 min

55 min total · 60s recovery

5:02/km
Sun Easy run

75 min

Equivalent race performances

Race equivalents from the same fitness estimate. Treat them as a range for planning.

5K 23:55
10K 49:38
Half marathon 1:50:03
Marathon 3:47:50

Want your exact plan?

Start from this race input, change the weekly hours, add a marathon date if needed, or enter your exact recent result.

Calculate another race result

Use a recent race. 5K or 10K usually gives the most precise paces.

h/week

Nearest plan: 6 h/week

Generates a 15-week build plan.

Unit