Have you been wondering how many km in a half marathon? If so, I am glad you have made it here to RunDreamAchieve. I looked in this question myself when I first started running longer races. My goal with this post is to provide some strategies to help you cover the distance more effectively. In addition, answer this highly sought after question. The half marathon distance is 13.1 miles or 21.1 kilometers.
It is half the distance of the full marathon which is 26.2 miles or 42.2 kilometers in length. One of the biggest hurdles for most runners is sustaining their goal half marathon race pace the whole way. The problem is dealing with higher amounts of lactic acid as we run. In addition, pacing ourselves so that we do not go into oxygen debt too soon.
There are many runners who simply go out too aggressive in the early stages of this race. So, my goal in creating half marathon training plans and courses here is to help runners train smarter. I already know you know how to work hard. Do the hardest working athletes always get the best results? No, I have known many hard working athletes who still missed their race goals. So, the key here is to be more strategic in how you prepare for your future half marathon races.
How Far is a 1/2 Marathon in KM?
The exact distance of a half marathon is 21.0975km or 13.1094 miles. So, if you were wondering how many kilometers in a half marathon there is your answer. Now, we have to decide what is the best way to train in order to cover this distance as effectively as possible.
My first recommendation is to run easy, aerobic mileage for at least 4 weeks. The reason for this is to build general fitness. In addition, to strengthen the muscles, ligaments and tendons of the body.
A lot of runners begin doing speed workouts and running too fast, too soon. Remember, our aim is to train more strategically. In addition, to focus on doing a 10-day rather than a 3-week taper. I see far too many runners dropping their volume and intensity too far out from their main event. The result is it leaves them feeling lethargic and tired. The end goal is to feel rested and motivated going into your half marathon race.LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY
How Many Total Miles Should You Run to Train for a HalfMarathon?
I think runners should focus on running at least 25 miles a week preparing for their upcoming half marathons. That being said, the focus should always be on quality versus quantity. High mileage spent running too aerobically will only make you a superior, long, slow runner. I am sure you have a time goal in mind for your race.
So, in order to teach the body to clear lactic acid faster than it is building up is faster, anaerobic training. Yes, easy running is still vital for running success. Remember, it takes about 4 weeks for the body to adapt to the stresses we place on it. So, you have to provide at least 24 to 72 hours of easy running between your harder workouts. A lot of times runners don't give themselves enough time to recover.
The result is they have issues holding their goal paces during track intervals or during their tempo runs. How many km in a half marathon? 13.1 miles or 21.1 kilometers. Did you know the world's top runners run around 40% of their weekly mileage at or below their lactate threshold? We run between 85 to 89% of our maximum heart rate running at our anaerobic threshold. So, the best runners make it look easy for a reason. They simply have spent a larger percentage of their mileage at higher intensities.
Can the Average Person Run a Half Marathon without Training?
Yes, there are runners who can still start and finish a half marathon without training. Of course, I would never recommend this. You increase your likelihood of getting injured trying to run a 13.1 mile or 21.1 kilometer race with no training. As mentioned above, give yourself about 4 weeks of easy running prior t starting a half marathon training plan.
The optimal time frame to train for a half marathon is 16 to 24 weeks in length. Remember, a longer build up will allot sufficient time for your body to adapt to the hard training you are placing on it. In addition, you won't be rushing your fitness. Also, you will lessen the likelihood you will get frustrated by wanting quick results. The most successful runners do have a belief in delayed gratification.
What has been the longest tempo run you have done in the past training for your half marathon? 3 miles? 4 miles? I would suggest working your way to 8 to 14 miles in length. The reason being is you will improve your stamina and strength doing longer tempo runs. Of course, patience is mandatory here. Remember, it will take several weeks to adapt to even a 3 to 4 mile tempo effort. So, focus on periodization and adaptation. Also, make sure you are jogging on your easy days.LEARN MORE ABOUT OUR RUNNING COURSES
When Should Your Last Run Be Before a Half Marathon?
So, how many km in a half marathon? 21.1 kilometers or 13.1 miles in length. Your last long run should be between 2 to 3 weeks out from your goal half marathon. I would highly suggest investing in a heart rate monitor. I use the Garmin 245 myself. It helps me to ensure that I am not running too fast during my long runs and tempo runs. Also, during my easy runs.
Heart rate monitors are commonly used by some of the world's top runners. Again, it is a wiser move to focus on training smarter, rather than harder. I already know that you know how to train hard. The hardest working runners do not always get the best results. It is how you are setting up your training that counts most.
Runners should be doing at least 1, vo2 max workout per week. We run between 95 to 100% of our max heart rate running at this intensity. It is running at intensities that are so great we cannot clear lactic acid faster than it is building up. So, it helps the athlete to eventually handle goal half marathon race pace more effectively. The reason is the faster we run the more fast twitch muscle fibers we recruit. The more of these we recruit the more efficient we will race.
Is a Half Marathon exactly 13.1 miles?
Yes, a half marathon is exactly 13.1094 miles in length. How many km in a half marathon? The half marathon is exactly 21.0975km long. Runners that are seeking to run a faster half marathon should also implement mental rehearsal into their routine. A common mistake many runners make is only focusing on physical training. Remember, we need to train the mind equally as we train the body.
The world's top runners focus on both mental as well as physical training. I credit mental training in helping me to run 2:19:35 for the marathon. I also set personal best from the mile (4:22.1) to the half marathon (1:07:06) using mental preparation. The good news is that it only takes about 10 minutes daily to visualize succeeding in your races. The best time to do this is when you first get up in the morning or going to bed at night.
So, see yourself passing people, running strong and crossing the finish line in your goal time. Also, be sure to pace yourself in this race. Remember, how many km in a half marathon? 21.1 kilometers, not 5 kilometers. The half marathon is a longer race. So, it involves being patient and not running too fast, too soon. Also, make sure you are taking in enough fluid and calories during the race.
Be sure to subscribe to the RunDreamAchieve YouTube channel. My focus is to create new and helpful training tutorial videos there each week. More importantly, to see runners such as yourself hit new personal bests in races ranging from short to long durations. My last recommendation is to start doing your long runs at faster, varied paces. So, do not run every single long run you do at easy paces.
Below is an example of a long run I was doing prior to running 1:07:06 for the half marathon and 2:19:35 for the marathon
- 2 mile jog warm-up, 7 miles@5:30 mile pace, 2 miles easy, 1 mile in 5:00, 6 miles@6:00 mile pace, 2 miles easy, 1 mile in 4:55, 2 miles@6:30 mile pace, 1 mile jog (23 miles)
Of course, you don't have to run 23 miles for a long run for your half marathon. That being said, start mixing up the paces of your faster, varied paced long runs like this. I would always run the following week's long run slow and easy at or around 8 to 9 minute mile pace. I learned this tactic from two, sub 2:10 marathoners I trained and lived with. Please keep me updated on your progress at the RDA YouTube channel mentioned above.LEARN MORE ABOUT OUR RUNNING TRAINING PLANS