How Long is a Half-Marathon? Strategies for Distance, Time, and Training

The half-marathon is becoming an increasingly popular distance for a running race. It’s a great goal to aspire to, but less taxing on the body and requiring way less training than a full-marathon. According to LiveStrong, about 2.1 million people per year (globally) run a half-marathon – about double the number as run a marathon.

The number of half-marathon road races is also mushrooming. Another trend we are seeing is that more full marathon races are adding a half-marathon and a 10k option. 

Half-Marathon Distance

The distance of the half-marathon is 13.1 miles. This is based on being half the distance of the 26.2 mile marathon, which is rooted in history. Originally rooted in Greek Mythology, where according to legend, Filippides the Greek messenger ran from Marathon to Athens to announce the victory of his army against the Persians at the Battle of Marathon (490 BC).

The distance was then standardized based on the 1908 London Olympics marathon course (the distance between the race start on the lawn of Windsor Castle and the finish in front of the royal box at the Olympic stadium—a distance that happened to be 26.2 miles (26 miles and 385 yards).

The International Amateur Athletic Federation (now World Athletics) officially set the 26.2 mile distance as the standard for marathons in 1921. The half-marathon distance, then, is 13.1 miles, or 21.1 km. 

Half-Marathon Times

The time it takes to run a half-marathon of course varies according to the individual. According to LiveStrong, the average half-marathon time for all runners is 1 hour and 48 minutes for men and 2 hours and 15 minutes for women. To place among the top 10% of half-marathon runners, you would need to finish faster than 1 hour and 31 minutes, according to RunRepeat. 

The men’s half-marathon world record, pending ratification, is 57:30, set by Yomif Kejelcha of Ethiopia on 27 October 2024 in the Valencia Half Marathon – beating the previous record held by Ugandan Jacob Kiplimo’s, set in 2021, by one second! The women’s record is 1:02:52, set by Letesenbet Gidey on 24 October 2021, at the Valencia Half Marathon. The previous record of 1:04:02.

A great way to estimate your time in a half-marathon, and to try to achieve your goal, is to use a race pace calculator. It takes your average pace, say a 9:00 mile, and extrapolates it to the half-marathon distance. 

When aiming for a specific half-marathon time, take into account the fact that this is a distance that many people train for but don’t actually run until race day. Therefore, it’s important to be conservative in aiming for a certain pace. The biggest mistake is going out too strong – you get caught up in the moment at the beginning at the race, and you’re also starting with some in the field who might be doing a faster overall pace. It’s better to be a bit conservative at the outset, and save some extra fuel for the latter part of the race. 

There are other factors that affect half-marathon times. Weather can be a major factor, especially if it is particularly hot or humid. Wind is another consideration, especially if it’s a one-way race and you’re running into a headwind or behind a tailwind! Also, take into account the terrain – a hilly course can be a major influence on the difficulty of the race and half-marathon times. 

Training for a Half-Marathon

Designing the right training program for a half-marathon largely depends on where you’re starting from or what your goals are.

Training to Finish a Half-Marathon

If this is your first half-marathon, and the distance is a stretch compared to your typical running distance, the goal should be to finish and finish well! Say your typical run is 4-5 miles. We would recommend you slowly and steadily increase your distances, perhaps to 6-7 miles that you do without too much of a strain. Then, leading up to the half-marathon, try to do a longer run once per week, working up to a minimum of 10 miles and even up to the half-marathon distance. Note also that it’s important to taper starting 10 days to two weeks prior to race day.

As part of this strategy, go for a special run, to a favorite, unique, or especially scenic spot as motivation and for variety. Boredom is a curse of runners!  Consult Great Runs for some helpful suggestions near you or for when you’re traveling. 

It’s also a good idea to work in a 5k or 10k road race as part of your half-marathon prep. This provides a feel of race day conditions and the overall gestalt of a running event. It’s also important in terms of pacing, and how your body feels when ‘pushing it’ a bit. 

Another important thing to plan for is nutrition and hydration. A half-marathon is different from a 5k or even a 10k, as no matter the conditions or your conditioning, you will need to hydrate – whether it’s just water or a favorite sports drink. On your training runs, either carry fluids in a running belt, or plan your run knowing where there are water opportunities. And practice drinking while running – it’s harder than you think! 

Training for a Half-Marathon Goal

If you’re training for a particular time or placement at a half-marathon, this is likely not your first rodeo. Probably you’re trying to improve on a previous time, set a personal record (known as a ‘PR’ in running circles), or achieve a place in a field such as Top 25% your age group. 

Common to all these objectives is working on your running pace. We won’t go into too much detail here, as there are all sorts of resources — running guides, opportunities for group training, and individual coaching — that can help in achieving these goals. Some common strategies for steadily improving pace include:

• Tempo runs. Doing a run at a faster than normal pace, steadily increasing the distance.
• Fartleks. This is a form of interval training. While on a run, increase your pace for a period of time or a certain distance, then fall back to normal pace. This will help work on speed and endurance.
• Cross-Training. This involves strength training and other cardio activities such as cycling, which helps build muscle, reduce the risk of injury, and add variety to the routine. 

Choose A Race to Look Forward To!

HALF MARATHON COMPLETED! 3 hours forty, 13.1 miles (20KM) of sweat, tears and arse cramps. 12 months ago, I was suffering the worst mental health I’d ever had. I was more obese and doctor gave me a year to live if I didn’t do anything. MENTAL HEALTH MATTERS, you are never alone❤️ pic.twitter.com/iLTo8tN7Qw

— Thehullboy (@Thehullboy1) May 15, 2024

One way to turn the half-marathon training experience into a joy is to register for a race that seems especially fun, interesting, or scenic. Perhaps it’s that gorgeous coastal route near where you live, a run celebrating spring blooms or fall foliage, or a themed/costumed event. There are tons of these! A couple of favorite resources to find great half-marathon events are Half Marathon Guide and Race Raves. 

Good luck in your training and happy Half-Marathon running!

Half-Marathon FAQ’s