A half-marathon is a long-distance road race that covers 13.1 miles (21.0975 kilometres), exactly half the distance of a full marathon. It is one of the most popular race formats globally because it strikes the ideal balance between challenge and accessibility. Unlike shorter races such as 5Ks or 10Ks, a half-marathon requires structured training, sustained pacing, and strong cardiovascular endurance.
At the same time, it does not demand the extreme mileage or recovery time associated with a full marathon. Most runners train for 10–16 weeks to prepare, and finish times typically range from 1 hour 30 minutes to 3 hours, depending on experience and fitness level. In practical terms, a half-marathon is a serious endurance event that tests stamina and mental resilience while remaining achievable for dedicated runners.
What Makes a Half Marathon Unique?
A half-marathon stands apart from shorter races because of the commitment it demands—you can’t simply “wing it” like a 5K. Preparing for 13.1 miles typically requires 10–16 weeks of structured training, with 3–5 runs per week and gradually increasing mileage. Weekly volume can range from 25 to 50 miles for more experienced runners, with long runs building up to 10–12 miles before race day. This progressive overload develops cardiovascular endurance, muscular strength, and pacing discipline. Just as important is recovery: aim for at least 7–8 hours of sleep, regular mobility work or stretching, strength training, and 1–2 rest days per week to reduce injury risk and support performance gains.
Compared to a full marathon, a half-marathon allows runners to maintain a faster pace and requires less extreme fueling strategies, yet it still delivers a serious physical and mental test. The distance is long enough to expose pacing mistakes and typically brings a challenging phase in the later miles when fatigue sets in. However, it does not demand the same high weekly mileage or 18–22 mile long runs required for a full marathon. This balance makes the half-marathon uniquely accessible yet deeply rewarding—often marked by strong race-day energy, medal-worthy finishes, and significant personal best opportunities.
Race Distance and Training Comparison
Understanding how a half-marathon compares to other popular race distances helps runners set realistic expectations and choose the right training plan.
| Race Type | Distance | Training Duration | Weekly Runs | Peak Long Run |
| 5K | 3.1 miles | 5–8 weeks | 2–3 | 3–5 miles |
| 10K | 6.2 miles | 8–12 weeks | 3–4 | 6–8 miles |
| Half Marathon | 13.1 miles | 10–16 weeks | 3–5 | 10–12 miles |
| Full Marathon | 26.2 miles | 16–20 weeks | 4–6 | 18–22 miles |
Read More: 6 Marathons You Should Try in India
What’s a Good Half-Marathon Time?
One of the most common questions new runners ask is what is a good running time for half marathon? The answer, honestly, is deeply personal and depends heavily on your experience level, age, gender, and fitness background. However, having benchmarks helps set realistic goals.
- Beginners: A finish time between 2:00 and 2:30 hours is a fantastic achievement for your first half-marathon. Focusing on simply finishing strong is the primary goal here.
- Intermediate Runners: Aiming for 1:45 to 2:00 hours is a solid target for those with some race experience and consistent training.
- Experienced/Competitive Runners: Times under 1:45 hours (especially under 1:30 for men, 1:45 for women) are considered very good to excellent. Elite runners often break 1:05.
It’s crucial to look at what is the average time for a half-marathon to contextualise your goals. According to studies, the overall average finish time for men is around 2:05 to 2:10 hours, and for women it is 2:20 to 2:25 hours. Averages include everyone, from first-timers to seasoned veterans.
Half Marathon Good Time Benchmarks by Experience Level
Use these ranges as performance guidelines to set achievable goals, track progress, and plan your pacing strategy effectively.
| Category | Men’s Good Time | Women’s Good Time | Beginner Goal |
| Beginner | 2:00-2:30 | 2:15-2:45 | Finish strong |
| Intermediate | 1:45-2:00 | 2:00-2:20 | Sub-2:00 |
| Advanced | Sub-1:45 | Sub-2:00 | Sub-1:30 |
Essential Half-Marathon Training Tips
Build a Structured Training Foundation
Start your preparation with a realistic fitness assessment to understand your current endurance and pacing ability. Invest in proper running shoes after a gait analysis, prioritising comfort, fit, and injury prevention over style. Most runners benefit from a 10 to 12 week structured plan that gradually increases weekly mileage, around 30 to 50 km depending on experience, and includes one long run building up to 10 to 12 miles. Balance your schedule with tempo runs, easy aerobic sessions, and recovery days. Light strength training, such as planks, squats, and core work, can improve stability and reduce injury risk without heavy lifting.
Nutrition and Recovery Strategies
Fueling and recovery are critical for sustained performance. Focus on carbohydrates before long runs, and eat a light pre-run meal at least two hours before. During runs exceeding 60 to 90 minutes, hydrate regularly and use electrolytes when needed. Energy gels or natural carb sources should be tested during training, not on race day. Post run, aim for a 2:1 carbohydrate to protein intake within an hour to support muscle repair. Prioritise at least 7 to 8 hours of sleep and schedule 1 to 2 rest days weekly to prevent overtraining and injury.
Race Day Preparation and Execution
Preparation begins the night before. Lay out your gear, bib, and nutrition to reduce stress. Arrive early, warm up lightly, and start at a controlled pace to avoid early burnout. Follow your practised hydration and fueling strategy during the race, and mentally break the course into smaller segments to stay focused. In the final miles, maintain steady effort rather than sprinting too soon. After finishing, refuel promptly, hydrate well, and allow adequate recovery time to support long-term progress.
What Makes a Half Marathon Different From Other Races?
Compared to a 5K or 10K, a half-marathon requires a much more structured training approach. Runners cannot rely purely on speed or short bursts of effort, as the 13.1-mile distance requires sustained pacing and endurance. Nutrition and hydration also play a much bigger role, especially for races lasting over 90 minutes, making fueling strategy an essential part of preparation.
Compared to a full marathon, the half-marathon involves less overall training volume and shorter long runs, making preparation more manageable for most runners. Recovery time is also significantly shorter, and the risk of overuse injuries is generally reduced because lower mileage demands are placed on the body. For these reasons, the half-marathon is often considered the sweet spot of distance running, long enough to feel like a major achievement yet short enough to recover from within a week or two.
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Frequently Asked Questions
A half-marathon is 21.0975 kilometres, commonly rounded to 21.1 km. It is exactly half the distance of a full marathon, which measures 42.195 km. In miles, a half-marathon equals 13.1 miles.
The official marathon world record is held by Kelvin Kiptum, who ran 2:00:35 at the Chicago Marathon in 2023. While Eliud Kipchoge completed a marathon in 1:59:40 during the INEOS 1:59 Challenge, it is not recognised as an official world record due to controlled race conditions.
Yes, marathon training can be healthy when approached responsibly. It improves cardiovascular fitness, endurance, and mental resilience. However, excessive training without proper recovery may increase the risk of injuries or overtraining. Balanced preparation, rest, and medical clearance are recommended, especially for beginners.
The 80/20 rule suggests that 80 percent of your training should be at low intensity, such as easy or conversational pace runs, while 20 percent should be high intensity, including tempo runs or intervals. This balance helps improve endurance while reducing the risk of injury.
Yes, a healthy 70-year-old can run a marathon with proper medical approval and structured training. Many senior runners successfully complete marathons each year, focusing on gradual buildup, strength training, and adequate recovery to support performance and safety.
