Did you know that apart from the 5 km, the half-marathon is the second most popular running distance in the world.
This is explained by the fact that this distance of 21.1 km is long enough to be a real challengewhile still remaining accessible to many, unlike the marathon.
But what is a good time at the half marathon and how to prepare for it to become more efficient?
Half marathon world records
To be considered as world records, the races must be approved by World Athletics, an organization existing since January 1, 1999.
On the men’s side, the world record goes to Jacob Kiplimoa Ugandan runner who achieves an incredible time of 57 minutes and 31 seconds during the November 21, 2021 half-marathon that took place in Portugal, which represents a average speed of 22 km/h.
On the women’s side, the world record is attributed to Letesenbet Gideyan Ethiopian runner who finished the race in 1 hour 2 minutes 52 seconds in the Valencia Half Marathonin Spain, having taken place on October 24, 2021, thus representing an average speed of 20 km/h.
Also read: Are you a good runner? Average running speed revealed in France
What is a good half marathon time?
There are 3 criteria likely to impact your time:
Age; sex; The physical condition.
Indeed, aerobic capacity decreases over the years, in the same way as muscle mass, so we find ourselves less strong and less powerful.
However, the decline in performance is a gradual phenomenon and in no way precludes being a good senior runnerso there is no reason to be demotivated.
When it comes to sex, men generally run faster than women due to their greater muscle mass which allows for faster muscle contraction.
Finally, physical condition (health status and weight in particular) plays a major role in running speed.
Read also: What is a good time in the 10 km? Compare yourself to the French average speed by age and gender
A good running time at the half marathon
It appears that the average time of a half marathon, all ages and gendersis of 1 hour, 50 minutes and 15 secondsan average speed of 11.5 km/h.
If we try to be more precise, the average time for men is of 1 hour, 43 minutes and 33 seconds (i.e. 12.3 km/h) while it is 2 hours and 12 seconds for women (about 10.5 km/h).
Average time by age and sex for an intermediate level:
Homme Femme 15 ans 1h 47m 15s 2h 11m 26s 20 ans 1h 43m 33s 2h 01m 07s 25 ans 1h 43m 33s 2h 00m 12s 30 ans 1h 43m 33s 2h 00m 14s 35 ans 1h 44m 08s 2h 01m 22s 40 ans 1h 46m 48s 2h 04m 11s 45 ans 1h 51m 13s 2h 08m 57s 50 ans 1h 56m 04s 2h 16m 03s 55 ans 2h 01m 21s 2h 24m 33s 60 ans 2h 07m 09s 2h 34m 12s 65 ans 2h 13m 3 2s 2h 45m 13s 70 ans 2h 20m 35s 2h 57m 56s 75 ans 2h 30m 15s 3h 12m 47s 80 ans 2h 45m 46s 3h 32m 49s
Areas for improvement, our advice
If you’re high-middle, you might want to get even better.
And if you’re part of the lower middle, you certainly want to progress.
For a race of more than 20 km, it is necessary target your efforts on 3 distinct anglesstrides, rhythm and muscles, with the aim of improving endurance and speed, and therefore, time.
Improve your strides
To improve your performance, you need to perfect your strides.
These help you run faster, propel yourself better and tire less, which is absolutely essential when you want to run 21.1 km, since you have to try to preserve your energy as much as possible.
So, to improve your stride, you can work on:
Your cadence by increasing the number of steps per minute. The higher your cadence, the more you maintain an efficient pace and reduce the impact on your joints, and therefore the risk of muscle fatigue and injury; The landing of your foot on the ground, it should be slightly ahead of your center of gravity, but also soft and fluid; Your posture with a straight body and relaxed shoulders to limit muscle tension; Your flexibility to improve the amplitude of your strides.
Read also: Gain running speed by practicing these simple tricks to increase your cadence
Perfecting your running pace
For a half-marathon, it is essential to have a good rhythm and in particular a rhythm that suits you, so as not to exhaust yourself before the finish line.
Working on your speed and endurance is the key to success.
Here are some tips to achieve this:
Vary the workouts with long runs at a slow or moderate pace, then with shorter but more intense sessions. The varied training helps to make you more sensitive to the speed that suits you best, but also to increase your speed in general; Work on your endurance by gradually increasing the duration of your training runs in order to gradually improve your cardiorespiratory capacity and your resistance to fatigue; Improve your speed by using interval running sessions. This method involves incorporating periods of higher speed runs followed by recovery periods, helping you improve your pace and power.
Strengthen your muscles
Your legs, feet, knees, pelvis and back will carry you throughout the 21.1 km, so it is crucial that they are strong enough to support you in this event.
Indeed, strong legs will carry you further and longer.
It’s no secret you’re going to have to go to the gym to bodybuilding sessions.
Use dumbbells that will help you with your muscle building exercises.
Also incorporate exercises such as squats and lunges with weights to work on muscle resistance.
Finally, incorporate some plyometric exercises that help improve your movement coordination and balance.
It is recommended to devote between 2 and 3 weekly sessionsin order to prepare you properly for your half-marathon.
Read also: 15 bodybuilding exercises for runners who want to strengthen their legs and explode their records
Our last tips before you go
Never neglect warm-ups, stretching and recovery times, because they prepare your muscles and avoid the risk of injury that would force you to abandon your challenge.
For good motivation and to ensure your chances of reaching your goal, choose a training plan that adapts to your condition but also to your life and your obligations, and follow it to the letter.
Updated by Quentin on: 08/15/2023
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