Nathan Pennington Running in The Distance

How Many K is a Half Marathon | Pro Tips to PR

Are you wondering how many k is a half marathon? If so, welcome to RunDreamAchieve. The half marathon event is one of the most popular in the world. The distance itself is 13.1 miles or 21.1 kilometers in length. It is more of an aerobic event versus an anaerobic event like the mile or 5K. It is over twice the distance of the 10k. So, you have to be strong aerobically as well as anaerobically to succeed.

The best time frame to train for a half marathon is a minimum of 12 and preferably 24 weeks in length. Of course, everyone has different goals. In addition, most runners work full-time or part-time and have other responsibilities. So, there are runners who would work best with a 12 week build up and others 24 weeks.

The overall main goal is to use leverage. I already know you know how to work hard. Do the hardest working athletes always get the results? No. There are plenty of athletes who work hard who still miss their time goals.

So, it is not about the volume of mileage you are doing that counts most. It is the quality of the work you are doing. The world's top middle to long distance runners run around 40% of their weekly mileage at higher intensities. How many k is a half marathon? Remember, it comes out to 21.1 kilometers or 13.1 miles in length.

Can I Go from 10km to Half-Marathon?

Of course. The 10km race distance is 10,000 meters or 6.2 miles in length. In fact, training for and running a 10K is a good first step in preparing to race a half-marathon. So, yes, you can go from a 10km race to the half marathon distance. Proper pacing is very important in the half marathon. Also, making sure you are hydrating well in the race. You may be able to get away with not drinking in the 5k but not in the half marathon.

how many k is a half marathon
Coach Pennington setting his half marathon PR of 1:07:06 in Philadelphia, PA in 2007

There are many factors that go into running the half marathon successfully. I highly recommend investing in a heart rate monitor. I use the Garmin 245 and it helps me to focus on staying at the correct heart rate zone. Heart rate monitor training also helps athletes to not overtraining. A common mistake I see runners making is running too fast on their easy says. In addition, running too slow on their fast days.

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Should You Run 13 Miles Before a Half?

I would. What has been the longest long run you have done in the past training for the half marathon? 9 miles? 10 miles? I would recommending working your war toward 15 to 18 miles training for this distance. Of course, if your goal is simply to participate in a half marathon a long run of 8 to 10 miles may be fine. That being said, if it is to run a sub 2 hour half marathon or faster you need to think bigger.

The faster you are aiming to run over the half marathon the more that is going to be required out of you. The key tactic here is to improve upon your body's lactate tolerance. You cannot do this by simply running easy every single day. So, you have to change up your tactics. I have created running courses and training plans located here to help runners speed up their learning curve. How many k is a half marathon? 21.1 kilometers or just over 13 miles in length.

Also, to take the guesswork out of your preparation. It much easier to know what you need to be doing on a daily, weekly or monthly basis than to guess and not have a plan. Yes, running further than or at least 13 miles for your long run going into your goal half marathon is the way to go. You want to be strong endurance-wise as well as have built your strength and stamina.

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What Happens to Your Body after You Run a Half Marathon?

Soreness is one of the most common reactions from after running a half marathon. I would not recommend running a half marathon without training. The reason is you want to minimize the likelihood of getting injured. You have micro tears in your muscle tissue after running long distances and especially after racing. So, to lessen the effects of running an all out race over 13.1 miles you need to train properly.

Again, the world's best middle to long distance runners spend a higher percentage of their training at higher intensities. Of course, they make it look easy for a reason. It isn't because they are Kenyan or Ethiopian. There are runners from all countries who can produce world-class times. It is just that most people think of Kenya or Ethiopia where the world's top runners come from.

So, look at your training in the past and correct what has gone wrong. Have you had pace sustainment problems? Can you run the first 10 miles(16k) on pace but fall apart in the last 5K? Perhaps you need to go out a little less aggressive and run the second half of your race faster. Are the majority of your weekly miles or kilometers spent running too slow? Well, then you know you need to start running more at a higher intensity.

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Why Am I So Tired after Running a Half Marathon?

It could be for many reasons. Is it a chronic issue? If so, you may need to get a blood test done and find out what your current ferritin/iron levels are at. Normal ferritin levels are between 30-300ng/ml. Are you drinking enough fluids before, during and after your race?

You could be dehydrated and not even know it. Thus, causing you fatigue as well. Remember, if you live in a hot or humid area you really need to focus more on hydrating better. How often are you running at, near or far below your goal race pace? If the percentage is too low then you will continue to perform less than you are capable of over the half marathon distance.

Building consistent mileage will help ensure you are not so tired running a half marathon. Remember, how often you prepare to race under your goal race pace will determine your success rate. A common mistake many runners make is simply running too easy, too often. Again, this also depends on the goals of the athlete. You can run easy mileage and do very well over the half marathon distance. That being said, if you want to race a half marathon you need to do more than just run easy every day.

How Long is a Half Marathon

So, how many k is a half marathon? Remember, it is 21.1 kilometers or 13.1 miles in length. I would focus on running for a minimum of 4 weeks nice and easy before starting a half marathon training plan. I have created plans here that range from 8 to 24 weeks in length. My recommendation is to focus on a longer build up though.

The reason is that you will not be in a rush to get into great fitness. It takes about 4 weeks for the body to adapt to the stresses you are placing on it. So, a longer build up will ensure that you are not trying to rush the process. The optimal time frame is between 12 to 24 weeks in length to race over this distance successfully.

I would focus on adding in strides to your training routine twice per week. Strides are short acceleration drills lasting anywhere from 50 to 100 meters in length. Remember, the entire stride should be all out. You should gradually increase your speed as you move through it. Strides are great on working on your form and acceleration capability. Also, perfect for increasing heart rate prior to the start of your run or workout.

Closing Thoughts

How many k is a half marathon? 21.1 kilometers. I hope that this post has been helpful to you. Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making new content there each week to help winners such as yourself get to the next level in their training and racing. My hope is that these running tips will help you produce your next personal best.

You are more than welcome to visit the about page if you would like to know more about my racing and training background. Also, my training philosophy. I didn't start out with a great deal of talent. What I did have was work ethic. So, what you lack in talent always remember you can make up for with persistence and consistent training. Are you aiming on running a marathon in the near future? If so, I have created running courses for athletes seeking to break the 5 hour, 4 hour, 3:30, 3 hour and even 2 hour and 30 minute marathon barriers.

In addition, have made running courses for those seeking to break the 2 hour half marathon barrier as well. Are you seeking an online coach? If so, I do work one-on-one with athletes as well. So, that option is available here for you as well. Reach out to me anytime at nathanpennington [at] protonmail [dot] com with questions.

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