Are you wondering how many kilometers in a half marathon? If so, welcome to RunDreamAchieve. You have definitely made it to the right website. I hope that the tips and strategies I share in this post will help you set a new personal best. A lot of people are asking this question. So, how many kilometers in a half marathon? There are 21.1 kilometers or 13.1 miles in a half marathon.
The trick is being able to start and sustain your goal half marathon race pace for the entire distance. Pace sustainment issues are some of the biggest challenges for most runners. The longer the race the more mentally tough you have to be. Shorter race definitely require a lot of mental strength but there are over much faster.
So, it is vital to follow a half marathon training plan that is going to set you up for success. I have created training plans from the mile to the 50k distance. In addition, these plans range in duration from 8 to 24 weeks in length. My best recommendation is to focus a longer build up. I would recommend a minimum of 12 and preferably 16 to 20 weeks for a half marathon. The main reason for this is that you won’t be rushing your fitness. You have to have a lot of patience to prepare properly for a half marathon.
Is a 2 Hour Half Marathon Good?
Yes, a sub 2 hour half marathon is a very good performance. In fact, I created a running course called the Sub 2 Hour Half Marathon Domination course to help runners seeking to run 1:59:59. I go in-depth on the exact tactics and fundamentals you have to follow in order to run a half marathon this fast. Remember, this is sustaining 9:09 per mile for 13.1 miles or 5:41 per kilometer for 21.1 consecutive kilometers.
So, you have to train the body to clear lactic acid more efficiently. The only way to do this is training at higher intensities for longer periods of time. One major mistake many runners make is running their tempo runs too short. What has been the longest tempo run you have done in the past training for half marathons? 4 miles? 5 miles? Yes, you will most certainly get a physiological boost from these workouts. That being said, this is still too short.
I would recommend aiming to extend the duration out toward 7 to 10 miles (16 kilometers). Of course, you need to first adapt to a 2 to 5 mile tempo effort first. Again, it takes between 3 to 4 weeks for the human body to adapt the harder, anaerobic stresses we place on it. So, you have to be patient. The good news is the body always adapts provided we give it sufficient time to rest.
How Long Should it Take to Run a HalfMarathon?
It all depends on the level of experience and maturity of the athlete. There are some runners seeking to break a 3 hour marathon. Also, others that are focusing on breaking an hour for a half marathon. How many kilometers in a half marathon? 21.1 kilometers and yes, there are some male runners breaking 58 minutes for the distance. In addition, females breaking 64 minutes for the half marathon.
Of course, these are the fastest times in the world being run. So, do your best not to compare yourself to them. That being said, it just proves how incredible the human body is and what we can do. I would highly recommend investing in a heart rate monitor. I use the Garmin 245 each day to help me run at the proper intensities. A lot of runners are still running too quick on their easy days. Also, far too slow during their tempo runs. So, a good and reliable heart rate monitor will ensure that you don’t over train.
Can I Go from 10KM to Half Marathon?
Absolutely. Remember, it takes between 3 to 4 weeks for the body to adapt to the stresses being placed on it. So, be patient and gradually extend the race distances you are going for. The faster you can run in the mile to the 10k the faster and more competitive you will be in the half marathon. The shorter the race the more anaerobic (without oxygen) it is. The longer the race the more aerobic the event.
So, the goal here is to work to improve the body’s lactate tolerance. We do this by lengthening the amount of time spend training at our lactate threshold. We run between 85 to 89% of our anaerobic threshold. So, this is aggressive running. Yes, easy running is still very important to running success. That being said, to run a half marathon at record pace you have to run faster more often.
In addition, ensure that you are jogging during your easy days. Remember, there is only so many times the body can be pushed before diminished returns occur. Easy running is vital and you should give yourself between 24 to 72 hours of easy, recovery running between your hard efforts. Again, allow sufficient time to recover between your hard workouts and watch the new personal bests you set.
How Much Rest do I Need after a Half Marathon?
You could take 7 days off completely after a half marathon and not loose any fitness. That being said, I would give myself at least 3 days of complete rest after a half. Of course, I would also focus on getting a massage the day of or after the race. In addition, take an ice bath once during the 3 days as well to help offset the fatigue caused by it.
I also highly recommend runners start running their long run at faster, varied paces. A lot of times we focus on just doing long, slow running on the weekends. Slow long runs will make you a superior long, slow runner. There are many runners who have time goals for this distance. So, if you are trying to break a 1:30 half marathon you need to get 6:52 mile or 4:16 kilometer pace to feel easier.
Below is an example of the types of faster long runs I did prior to running 1:07:06 for the half-marathon and 2:19:35 for the marathon.
- 2 mile jog warm-up, 7 miles@5:30 mile pace, 2 mile jog, 1 mile in 5:00, 7 miles@6:00 mile pace, 2 miles easy, 1 mile in 4:55, 2 mile jog cool-down (24 miles)
Of course, you don’t have to run 24 miles training for a half-marathon. That being said, I just want you to see the variations of pace here. I would always jog the following week’s long run between 8 to 9 minute mile pace.
What’s the Longest Run You Should Do Before a Half Marathon?
I think 12 miles for most runners is a long enough long run. That being said, 14 to 16 miles may be the right distance for more advanced runners. Remember, it isn’t the volume that counts as much as the quality of the training you are doing. The world’s top middle to long distance runners run around 40% of their weekly mileage at or below their anaerobic threshold.
Again, this is running between 85 to 89% of their max heart rate. So, they are simply running at faster efforts more often the average runner. The result is they make it look easy for a reason. It is not just because they are talented. I have known many talented runners who could outrun by less talented athletes. So, it is about smarter training rather than hard training.
I always tell the athletes I coach and mentor here to aim for a negative split. So, aim at running the second half of your half marathon faster than the first half. There are far too many runners who could into oxygen debt too early in the race. In addition, they don’t pay enough attention in training to hydration. how many kilometers in a half marathon? Remember this is a 21.1 kilometer race, not a 5k.
So, start dropping water bottles out ever 3 miles or 5 kilometers along your long run route. Practice drinking rather than just sipping. The world’s top road races drink, they do not sip, in their races. Success leaves clues. So, study what these top runners are doing and duplicate their work habits. You will receive similar top level results if you do.
I hope this article has been helpful to you. Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making at least 2 new videos there each week. More importantly, to help determined and motivated individuals such as yourself make new personal bests. Also, to surpass your fitness and racing goals. Keep me posted on your progress over at the RDA YouTube channel mentioned above.