A half marathon is 21.0975 km, or 13.1 miles, exactly half the marathon distance. This FAQ explains what pace you need, how training is structured, and how to fuel and recover. It is written for health-minded recreational runners choosing a goal time and plan. Use it to set expectations, prepare race-day nutrition, and return to running safely.
Medical information disclaimer: This article is for general educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a physician or other qualified health professional about symptoms, medications, tests, or treatment decisions.
Table of Contents
- How far is a half marathon?
- What pace do you need for your goal?
- How do beginners usually train?
- What should you eat and drink during the race?
- How should you recover afterward?
How far is a half marathon?
A half marathon covers 21.0975 km, rounded to 13.1094 miles or 13.1 miles. World Athletics lists it as an official road-race championship discipline on its World Athletics half-marathon page.
That official status matters for course measurement and comparable results. A certified course should match the full distance, not a watch approximation.
What pace do you need for your goal?
To break two hours, you must average about 9:09 per mile, or about 5:41 per km. BikeHike gives that 1:59:59 benchmark alongside about 6:51 per mile for 1:30 in its recreational time guide.
Reported averages cluster near 1:55-2:00 for men and 2:11-2:24 for women. Coopah and RunRepeat research therefore places about 2:15 ahead of the overall average runner, although datasets and years differ.
How do beginners usually train?
Beginner plans typically build over 10-15 weeks with three to four runs per week. TrainingPeaks and Garmin schedules center on one lengthening long run, up to 10-12 miles.
The week also includes easy runs, tempo or interval work, cross-training, and at least one rest day. A workable shape looks like this:.
- one long run that grows gradually
- one faster session with tempo or intervals
- one or two easy runs plus cross-training
- one full rest day every week
What should you eat and drink during the race?
Runners commonly take energy gels or chews about every 45-60 minutes and drink water or sports drink at aid stations. The Pace Calculator guide advises testing the same pre-race breakfast and in-race fuel on long runs.
For efforts over about one hour, the American College of Sports Medicine advises pre-hydrating with about 500 mL two hours before. It also advises sipping cool fluids during exercise and adding electrolytes and carbohydrate for prolonged intense exercise.
How should you recover afterward?
After the race, Hospital for Special Surgery experts advise eating promptly, icing sore muscles, and resting completely for one to two days, as summarized in this post-race recovery report. Then allow about seven to 14 days of lower-intensity active recovery.
During that period, emphasize protein plus complex carbohydrates, hydration, and sleep before rebuilding mileage. Return to normal training only when soreness fades and easy runs feel smooth again.