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I can remember the first I ran a half marathon like it was yesterday! It was Run To The Beat, way back in 2013. At that point, I was pretty new to running.
The furthest I’d ever run was 10km, and the thought of running anything like a marathon or even half the distance of a full marathon hadn’t entered my mind. But when the opportunity came up to take part in this event – with only a few weeks notice – I figured I’d go for it.
I set myself a goal finishing time of 2hours 30 minutes – which is a pace of just over 7kmph at a time I was running around 6kmph – 6:30kmph comfortably, albeit at shorter and different distances.
Needless to say, I managed to complete my first race in around 2:26 (I’m sure it’s recorded on the blog somewhere) before working towards my fastest half (to date) at Brighton Half Marathon which was just over the 2-hour mark when I was aiming for sub 2:20!
So, over the years, I’ve written various iterations of this post as I learnt from each half marathon that I completed. One thing that always remains true though: no matter which race you choose to run, these 10 tips for running a half marathon will always be valid.
What is the Average Half Marathon Time?
Before we dive into the tips, let’s talk about what is the average half marathon time. For beginner runners, a common goal is simply to cross the finish line, which typically takes between 2 hours 10 minutes and 2 hours 30 minutes.
More seasoned runners or those who undertake specific, proper training might aim for a time under 2 hours, while elite runners can complete the race in under 1 hour 10 minutes.
Your fitness level and experience level will determine your time, but it’s important to set realistic goals that match your training. Whether you’re aiming for a good time or simply hoping to finish strong, knowing the average finish time can help you gauge your progress.
If you’re training for your first half marathon, having the right gear is key. Check out the the selection of womens running trainers from adidas to keep your feet comfortable and supported throughout your training runs. But we’ll cover kit specifically in my tips below.
Here is a half marathon pace chart, showing the required pace per mile and kilometre for finish times ranging from 1:30 to 3:00, in 5-minute intervals:
| Finish Time (hh:mm) | Pace per Mile (mm:ss) | Pace per Km (mm:ss) |
|---|---|---|
| 1:30 | 6:52 | 4:15 |
| 1:35 | 7:15 | 4:30 |
| 1:40 | 7:38 | 4:44 |
| 1:45 | 8:00 | 4:58 |
| 1:50 | 8:23 | 5:12 |
| 1:55 | 8:46 | 5:27 |
| 2:00 | 9:09 | 5:41 |
| 2:05 | 9:32 | 5:55 |
| 2:10 | 9:55 | 6:09 |
| 2:15 | 10:18 | 6:23 |
| 2:20 | 10:41 | 6:38 |
| 2:25 | 11:04 | 6:52 |
| 2:30 | 11:27 | 7:06 |
| 2:35 | 11:49 | 7:20 |
| 2:40 | 12:12 | 7:34 |
| 2:45 | 12:35 | 7:49 |
| 2:50 | 12:58 | 8:03 |
| 2:55 | 13:21 | 8:17 |
| 3:00 | 13:44 | 8:31 |
Top 10 Half Marathon Tips
1. Fail to Prepare, Prepare to Fail.
i feel it goes without saying, but it’s important to align your expectations with the training you put in. For my first Half Marathon, I only had four weeks to train. In that time, I did minimal running, so my only goal was to finish the race using the base fitness level I already had and establish a personal record for the future.
2. Pack Your Race Day Bag Before The Morning Of The Race.
This is one of the best ways to reduce stress on race day. Include essentials like a change of clothes for after the race, snacks, water, race gels, and a towel. You’ll want to be prepared for anything, including unpredictable weather conditions!
3. Choose A Race Outfit That Is Tried And Tested.
Race day is the worth possible time to be trying anything new. Your kit needs to be tried and tested so you know it’s reliable and comfortable. Don’t forget your race t-shirt, timing chip, race number, map and other bits and bobs that you have been sent in your race pack.
I now use a race belt which allows me to attach my number without it being secured to my top. In addition, I often wear a race vest which holds my nutrition, water and valuables so I don’t need pockets or other bags.
Investing in good quality kit and running shoes during your training program will help you avoid discomfort and blisters on race day.
4. Keep Off Your Feet
Come race day, you want your legs to be as fresh as possible so try to keep off your feet as much as possible the day before and race morning. A short shakeout run, tempo run or easy run the day before also works for some people; between 2 – 5km.
Overall, rest is crucial but even more-so during your taper week leading up to race day.
On the subject of feet, don’t forget to cut your toe nails!
5. Eat 2 – 4 Hours Before Your Start Time.
Fuel your body with something that’s easy to digest, such as porridge, a bagel with peanut butter, or a banana. Sometimes I add a coffee to a) get my bowels moving so I’m more comfortable running and b) for the extra energy.
Nutrition is one of the most important parts of your marathon training plan, as it affects your energy levels on the big day.
6. Hydration Is Key
My best advice is to start hydrating early – i.e especially in the days leading up to race day! Drink 16-24 oz (473-710 ml) of water one hour before the race, then stop. Try to empty your bladder as much as possible before the race starts to avoid needing the loo during the run.
During the race, drink small amounts regularly (10 minutes before you start and every 20 minutes there after is a good goal) and use the aid stations to top up your hydration. This is especially important for longer distances like the half-marathon distance.
7. Dress For The Conditions
If it’s cold, wear layers or bring disposable clothes to the starting line. If it rains, a bin liner can keep you dry before the race begins. Always check the forecast so you’re ready for any weather conditions.
Get Your Free Race Prep Download Here:
8. Break Down The Distance into Manageable Chunks
When I’m taking on the half marathon distance I like to mentally divide the race into 4 x 5 km sections or, 4 park runs. To me, this makes it feel less overwhelming.
When you’re doing this, you can then focus on hitting a consistent average pace and celebrate all the small wins along the way.
9. Refuel After The Race
After crossing the finish line, eat a snack that combines lactate threshold recovery carbs and protein, such as a smoothie or a bagel with peanut butter. A lot of people say chocolate milk works for them; unfortunately I am lactose intolerant so this is not an option for me.
The main thing is to refuel as quickly as possible and not to forget to rehydrate. This will help kickstart your recovery and replenish energy.
10. Enjoy Your Race!
Remember why you’re doing this. Whether you’re chasing a faster time, aiming for a personal best, or simply celebrating the achievement of running one of the most popular race distances, don’t forget to look up, have fun and soak up the atmosphere.
What’s the point otherwise?!
So, what’s on your race day kit list? Any tips of your own? Let me know in the comments below!
Elle
