![]() A good half marathon time for a female runner is 2.00.A good half marathon time for a male runner is 1.43.If you’re a beginner runner and complete a half marathon in 2.20 hours or less, then that is a fantastic achievement! The average half marathon time for an advanced runner is between 1.10 and 1.40.The average half marathon time for an intermediate runner is between 1.45 and 2.10.The average half marathon time for a beginner runner is between 2.20 and 3.00. ![]() The weather and course terrain can also have an impact on your race time. Your half marathon time will depend on a number of factors, including your age, gender, fitness levels and running experience. However, they also suffered the biggest decline in participation, declining by 25% from 2.9 million in 2016 to 2.1 million in 2018. This is exactly half the distance of a marathon which is 26.2 miles and 42km.Īccording to RunRepeat’s State of Running Report, half marathons have the highest numbers of participants, with 2.1 million participants in 2018. How long does it take to train for a half marathon?Ī half marathon in miles is 13.1 miles.What is a good time for a half marathon?.So if you’re thinking about running a half marathon for the first time, or if you’re a seasoned runner looking for some inspiration or advice, this guide has got you covered! There are lots of half marathon events around the world, with new events popping up in major cities all the time. It is also seen as an achievable goal to aim for before going on to run a marathon, which can be time consuming and physically demanding. It’s a good distance to train for having completed a 5k and 10k. For many runners, this is a major milestone in their running journey. You may be wondering: “How long is a half marathon?”Ī half marathon is exactly half the distance of a marathon at 13.1 miles. After your session, cool down with more stretches to help with recovery.The half marathon is one of the most popular race distances in the world. It’s important to start each training session with some stretches and gentle movement to prepare your body for your workout. The key to this guide is consistency – if you are feeling particularly tired at any stage, take an extra rest day and get your energy back to keep going. Muscles actually regenerate and get stronger during rest and rest helps prevent injury. Rest: Days designated to rest are very important. Midweek training: Sessions during the week should be done at an easy pace. Cross-training on Sunday will help you recover after your Saturday long runs. You don’t have to cross-train the same way each weekend and you could even combine two or more exercises: walking and cycling or swimming and riding an exercise bike in a gym. The best cross-training exercises are swimming, cycling or walking. In a race the best time to walk is entering a drinks station, that way you can drink more easily while walking as opposed to running.Ĭross-training: Sundays in the training guide are for cross-training. Walking breaks: It is okay to walk during the marathon, in particular your first marathon. It’s better to run too slow during these long runs, than too fast, the purpose is to cover the prescribed distance. If you finish the long run at a pace significantly slower than your early pace, you need to start much slower. Run slow: Do your long runs at a comfortable pace, one that would allow you to converse with a training partner, at least during the beginning of the run. The long runs are really the ones you can’t miss. Long runs: The key to the guide is the long run on weekends, which builds from 10 km in week 1 to 32 km in week 10. If you have the time and don’t feel the 12 week program is enough to get you ready, you can add extra weeks throughout to make it 16 or 20 weeks. The real aim is to be consistent with your training, and the overall details won’t matter as much. If you want to swap some of the days, go ahead. This 12 week training program is just that – a guide – so feel free to be a little flexible with it to make it work for you. If you find some of the early runs in this guide a little challenging, consider completing the half marathon training program first to give yourself a strong base to work from. Remember, everyone is an individual and your base level of fitness may vary. Congratulations! This training program will build on your running endurance and get you ready to race in 12 weeks. You’ve set yourself the challenge of your first marathon. Download you half marathon training program
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