Nathan Pennington Running in The Distance

How Many KM is a Half Marathon

Are you wondering how many km is a half marathon? If so, welcome to RunDreamAchieve. I am happy you have made it here. My aim with this post is to not only answer this question but to provide some running tips as well. The half marathon is a highly aerobic event. That being said, you still need to work on your speed development. The biggest challenge that most runners deal with is pace sustainment.

So, if you are running too much of your mileage too easy it will only make you a superior long, slow runner. The overall goal here is to improve your lactate tolerance. Easy running will build endurance but it will not help you when it comes to race pace. So, longer tempo runs and a high focus on your overall leg speed is vital to succeed.

The world's top runners spend about 40 percent of their weekly mileage training at or below their anaerobic threshold. We run between 85 to 89% of our max heart rate running at these speeds. So, of course, they make it look easy. It isn't just because they are Kenyan or Ethiopian. I have run world-class Kenyans and Ethiopians and know that they can be beaten. That being said, to compete at their level you need to do what they do.

Is 21KM a Half Marathon?

Close. So, if you are wondering how many km is a half marathon, it is 21.1 kilometers. The half marathon is also 13.1 miles. We go by miles here in the united States of America. Of course, other parts of the world focus on kilometers. The best time frame to train for a half marathon is between 12 to 24 weeks in length. I always recommend to focus on a longer rather than a short build up.

One of the main reasons is you won't be in a rush. Remember, it takes about 4 weeks for the body to adapt to any stress load being placed on it. So, a 16 to 24 week build up is optimal if you really want to set a new personal best. Of course, you can still get descent results with a 8 to 12 week build up as well. I have created training plans here that range in duration from 8 to 24 weeks.

I did that because I know runners live busy lives. Also, they may not always have a 20 to 24 week segment of training they are aiming for. Perhaps, there next race is in 2 to 3 months. So, created training plans that all within this time frame for that reason.

LEARN MORE ABOUT OUR TRAINING PLANS

What is a Decent Time for a HalfMarathon?

I think anything under 2 hours and 30 minutes is a descent time for a half marathon. Of course, the faster we aim on running these races in the more that is going to be required out of us. Remember, it isn't just about mileage. You could be running 100 miles a week and still never meet your time goal. Yes, you will be extremely strong endurance-wise. That being said, if your mileage is spent running too slow, you still won't be race fit.

My first recommendation is run easy for 4 weeks to build your mileage foundation. I would also suggest doing strides twice per week. Strides are short, 50 to 100 meter long sprints. The great news is they are too short to build up any lactic acid to fatigue you. I would continue to do these throughout your training cycle. You will have run several miles or kilometers at sprint paces over a 16 to 24 week build up.

Imagine how much stronger you are going to be by implementing this tactic. In addition, it will also help to improve your form and leg turnover. Also, will assist to make your goal half marathon race pace to feel somewhat easier as well.

Can I Run a Half Marathon without Training?

How many km is a half marathon? 21.1 kilometers or 13.1 miles. I would not suggest trying to run a half marathon without training. Of course, there are athletes out there that can start and finish a half marathon without training. That being said, these runners are more than likely not going for time but completion of the event.

I would suggest investing in a heart rate monitor to ensure you don't over train. I use the Garmin 245 to help ensure that I am training at the proper heart rate intensities. It is much more fun to focus on hear rate than to be overly concerned about what pace per mile or kilometer you are hitting. Remember, as you get fitter, your heart won't have to work as hard. In addition, your paces will significantly get faster.

LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY

How Many Days a Week Should You Run for a Half Marathon?

I think runners should be running a minimum of 3 days a week. Of course, if you are aiming to run very fast such as under a 2 hour half marathon 4 to 6 days a week is required. Also, runners aiming to run elite level times like 1:10 or faster should be running a minimum of 5 days a week. So, it all depends on the athlete and what his or her goals are.

What has been the longest tempo run you have done in the past training for your half marathon? I ask that because many runners are not doing long enough tempo runs. We run between 85 to 89% of our max heart rate running at this intensity. So, the longer the duration the higher the physiologist boost you will get from the workout. So, tempo runs between 7 to 12 miles in length are best.

Of course, you need to first adapt to a 3 to 4-mile tempo run before moving to these longer efforts. Yes, it will take time and patience to get into this type of fitness. A common mistake many runners make is not spending sufficient time at this intensity. Again, our goal is to improve our lactate tolerance. It is not an easy process. That being said, a longer, 16 to 24 week half marathon training plan will ensure you are set up for success.

Can You Run a Half marathon Without Fueling?

How many km is a half marathon? 21.1 kilometers or 13.1 miles. So, I would never recommend trying to race this distance without fueling. In fact, this is one of the major reasons runners miss their time goals. I would recommend dropping water bottles out every 3 miles or 5km during your long runs. The world's top runners drink, they do not sip, during their races.

So, you have to find what amount of fluid your stomach can handle during these longer races. The best way to do this is practice in training first. You won't want to make the mistake of drinking too much in your race and getting a cramp. The more you practice the faster you will run and better prepared you will be.

Runners should also watch their pacing in the race. I am a big believer in running a negative split. So, go out conservative in the early kilometers or miles of the race. It is much more wise to go out slower and finish the second half of your race faster than the first half. I want to see you get a new personal best in the half marathon. So, you have to be smarter than your competition who, more than likely, will go out faster than they should.

Closing Thoughts

Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making at least 2 to 3 new training videos there each week. Make sure you continue to work on your speed development as well. Again, speed workouts, hill repetitions and fartlek workouts will help to make your goal half marathon race pace to feel easier. In addition, you will be recruiting more fast twitch muscle fibers.

The more of these we can recruit the faster and more efficient we will race. Our goal is to sustain goal race pace longer than our competition. In addition, to teach the body to clear lactic acid faster than it is building up in the body. The only way to do this is to train at speeds that are much faster than we intend to hold in our races. Also, pay attention to mental training.

Mental training is commonly bypassed by most runners. The majority of runners only focus on physical training. The world's top middle to long distance runners focus on both. So, study what the best do and duplicate their work habits. Remember, train smarter, not harder. Keep me updated on your progress at the RDA YouTube channel mentioned above. Be sure to check out the many resources we have available here to help speed up your progress. I hope you now know have a better understanding of how many km is a half marathon.

CHECK OUT OUR RUNNING COURSES