Half marathon coaching
Half Marathon Coaching
Most runners need 10 to 14 weeks to train well for a half marathon. A good plan mixes easy running, one or two quality sessions a week and a long run that builds towards 18 to 22 km. A sub 2 hour half marathon needs an average pace of about 5:41 per kilometre.
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How long does it take to train for a half marathon?
With a base of regular running, 10 to 14 weeks is enough for most runners. Beginners starting from shorter distances should allow 14 to 16 weeks.
Half marathon goal paces
| Goal time | Pace per km |
|---|---|
| 1:30 | 4:16 |
| 1:40 | 4:44 |
| 1:45 | 4:59 |
| 1:50 | 5:13 |
| 2:00 | 5:41 |
| 2:15 | 6:24 |
| 2:30 | 7:07 |
What does a half marathon training week look like?
- Two or three easy runs at a pace you could chat at
- One session of intervals or tempo running
- One long run that builds gradually over the block
- Short strength work to keep you robust
How do I break 2 hours in a half marathon?
You need to be comfortable running about 5:41 per kilometre for 21.1 km. Most runners who break 2 hours can run a 10K in around 55 minutes or faster. The training that gets you there is mostly easy running, with tempo work at slightly faster than goal pace.
Questions runners ask
How long does it take to train for a half marathon?
Most runners need 10 to 14 weeks with an existing base. Beginners should allow 14 to 16 weeks.
What pace is a sub 2 hour half marathon?
About 5:41 per kilometre for the full 21.1 km.
How many km a week for a half marathon?
Many runners train around 25 to 50 km a week for a half marathon, depending on experience and goal time.
Can I train for a half marathon in 8 weeks?
If you are already running regularly and comfortably covering 10 to 15 km, eight weeks can work. From scratch it is too short to do safely.
What is a good half marathon time?
A good time is one that is right for your current fitness. For many recreational runners, breaking 2 hours is a major milestone.
What is the longest run before a half marathon?
Most runners peak with a long run of 18 to 22 km, two to three weeks before race day.
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