Half Marathon Basics: What 21 Kilometres Asks of You
An overview of half marathon training: time needed, weekly structure, long runs, fuelling and rest.
A half marathon is 21.1 kilometres, or 13.1 miles. It is achievable for many recreational runners with sensible training.
Time to prepare
If you can run 10K comfortably, about 10 to 14 weeks of training is a common timeline.
Weekly structure
- Three or four runs a week
- One long run, growing gradually
- Mostly easy running, with perhaps one harder session
- Rest or cross-training on other days
The long run
Build the long run to around 16 to 19 kilometres before the race. You do not usually need to run the full distance in training.
Pacing
Start the race slower than you feel like. A steady pace usually beats a fast start followed by fatigue.
Fuelling
- Eat a familiar breakfast a couple of hours before.
- Practise fuelling on long runs: water and, if you choose, energy chews or gels.
- Do not try new foods on race day.
Gear
- Wear shoes and clothes you have run in.
- Prevent chafing with balm.
- Wear a hat or sunglasses if sunny.
Taper
In the final one to two weeks, reduce your distance so you arrive rested.
Mental preparation
- Break the race into sections.
- Plan how you will handle hard moments.
- Remember why you started.
Using your history
Reviewing past long runs shows you have the distance in your legs, which is a confidence boost on race morning.
Tips
- Be patient.
- Do not skip rest weeks.
- Seek advice if you have health concerns.
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