What is a half marathon?

A half marathon is a road running event where athletes race to finish in the fastest time. As the name suggests, a half marathon is exactly half the length of a marathon, at 13.1094 miles or 21.0975km.

The half marathon is not part of the World Athletics Championships or Olympic programmes. However, the World Athletics Half Marathon Championships is a biennial event that first took place in 1992.

• Race organisers created the half marathon in the 1950s as an alternative to the standard marathon distance

• Half marathons have grown in popularity considerably since then, with thousands of events now taking place globally every year

• Many athletes use the half marathon as a stepping stone towards competing in full marathons

• Most half marathons are run in October, between the summer and winter seasons, when temperatures are more manageable

• The half marathon is not an Olympic event

• The first World Athletics Half Marathon Championships was in 1992 and

  takes place every two years

• Half marathon world record

  [Insert Women’s World Record Table]

  While a half marathon is exactly half the distance of a full marathon, it still requires a level of endurance and determination that can only be achieved through dedicated and prolonged training.

The first women’s half marathon world record was held by US athlete Kathy Gibbons with a time of 1:23:56. Gibbons held onto the record for three years until French runner Chantal Langlacé sliced more than 40 seconds off her time.

The current women’s half marathon world record holder, with a time of 1:02:52, is Ethiopian athlete Letesenbet Gidey. Gidey broke the record in October 2021. Overall, Kenya and Ethiopia have been to the fore in women’s half marathon running.

The first men’s half marathon world record, as listed by the sport’s governing body, was set by Ron Hill, who clocked 1:05:44 in Freckleton in 1965. Interestingly however, Abebe Bikila’s half-way split of 1:04:28 from the 1964 Tokyo Olympics was quicker.

The first time a male athlete ran a half marathon in under one hour was in 1993, when Moses Tanui achieved a time of 59:47.

The current world record holder is Ugandan athlete Jacob Kiplimo, with an incredible time of 57:31. This broke the former record held by Kenyan runner Kibiwott Kandie by just one second.

Average half marathon time

Of course, world records shouldn’t be used as any sort of benchmark for gauging a great half marathon time for a recreational runner.

According to data, the average half marathon time across all ages and genders is 1:50:15. A respectable time for a half marathon for men is 1:43:33, while for women it’s 2:00:12.

A good half marathon time for beginner athletes aged between 20 and 30 is 2:24:57 and a good time for advanced athletes is 1:30:33.

Half marathon training

Because running a half marathon puts a great deal of strain on the mind and body, you should train for as long as possible, gradually building up your distance. At the very least, you should train for a minimum of 12 weeks.

Training for a half marathon is incredibly difficult, especially if you’re new to long-distance running. However, the sport may be picked up by anyone with enough time and dedication.

• To begin with, you should aim to run every other day, taking a rest in between training sessions to allow your body to recover

• You should attempt to increase the distance you run every week until you are comfortable that you can run 21km (13 miles) continuously

• Build endurance by altering your speed while you train

• If possible, run different routes to help keep your mind engaged

• Build strength training into your fitness routine

• Always do warm-up and cool-down activities to get the blood pumping and help reduce the risk of injury

• Eat a healthy and balanced diet

• Make sure you wear comfortable, good-quality footwear

• Always keep properly hydrated

How long does it take to walk a half marathon?

Running a half marathon is exceptionally challenging and takes a real toll on the body. For this reason, many amateur athletes choose to walk this distance instead.

At an average pace, it takes around four hours to walk the same distance as a half marathon. This, of course, can vary depending on various factors, such as your individual pace, whether the route is up or downhill and your general level of fitness. Walking a half marathon is considerably easier than running one. However, it’s still a huge distance and does require a certain amount of physical strength and stamina.

How to pace for a half marathon

One of the keys to successfully running a half marathon is setting a steady and manageable pace to avoid burnout. Elite men’s half marathon runners will maintain a pace of between 4:30 and 5:00 minutes per mile (2:48 to 3:06 per kilometre). Meanwhile, elite women’s half marathon runners will maintain a pace of around 5:00 minutes per mile (3:06 per kilometre).

One effective way to pace the race is to split it into chunks, e.g., 13 x 1 mile sections. Help set the pace by running each individual mile in a similar time, which you can track using a GPS watch. You should train at your target pace but listen to your body and don’t push yourself unnecessarily, as this can cause your pace to slow.

Half marathon FAQs

How to prepare for a half marathon

You should spend at least 12 weeks preparing for a half marathon. However, the longer you spend training, the more prepared you’ll be. You should aim to train four times per week, making sure to rest in between training sessions to allow your body to rest and recover. Over time, gradually increase the distance you run but set realistic and achievable goals based on your knowledge of your body. You should also make sure to build your strength by using weights and eating a healthy and nutritionally balanced diet.

What to eat the night before a half marathon

At least three hours before you go to bed the night before a half marathon, you should eat a nutrient balanced meal that contains carbohydrates and protein but is low in fat and fibre. You should eat foods you’re familiar with and you should try to limit spices and processed foods to prevent digestive issues. A meal such as chicken and vegetables or pasta with a tomato-based sauce is usually a good place to start.

What to eat after a half marathon

After completing a half marathon it’s important to replace the energy your body has lost and start its recovery. Eat a small snack, such as a banana or protein bar, around half an hour after the race. Your next meal should be high in protein and carbohydrates, such as a sandwich on whole grain bread or chicken with vegetables. You should wash this down with water or an electrolyte-rich sports drink to replace lost fluids. You can help reduce inflammation and boost recovery by eating healthy fats such as nuts or seeds.

How long to rest after half marathon

After completing a half marathon, you should rest for at least a few days. Ideally, you should do minimal exercise for a week. However, this can depend on your overall fitness levels, and you may benefit from very light exercise during this time, such as walking or gentle yoga. You should also prioritise rest, including getting plenty of sleep, to give your body the best chance of a fast recovery.

How many steps in a half marathon

A half marathon is 13.1094 miles or 21.0975km, which translates to approximately 26,200 steps.

Average half marathon time by age

According to data, the average half marathon time by age is:

Age 15

Beginner time - 02:30:07 Elite time - 01:23:53

Age 20

Beginner time - 02:24:57 Elite time - 01:21:00

Age 25

Beginner time - 02:24:57

Elite time - 01:21:00

Age 30

Beginner time - 02:24:57 Elite time - 01:21:00

Age 35

Beginner time - 02:25:45 Elite time - 01:21:26

Age 40

Beginner time - 02:29:29 Elite time - 01:23:32

Half marathon events

World Athletics Road Running Championships in Riga