Half Marathon

Select from Road Running

What is a half marathon?

A half marathon is a road running event where athletes race to finish in the fastest time. As the name suggests, a half marathon is exactly half the length of a marathon, at 13.1094 miles or 21.0975km.

The half marathon is not part of the World Athletics Championships or Olympic programmes. However, it is contested as part of the World Athletics Road Running Championships, which replaced the World Half Marathon Championships in 2023.

Race organisers created the half marathon in the 1950s as an alternative to the standard marathon distance  
Half marathons have grown in popularity considerably since then, with thousands of events now taking place globally every year 
Many athletes use the half marathon as a stepping stone towards competing in full marathons 
The half marathon is not an Olympic event  
The first World Athletics Road Running Championships was in Riga in 2023 and the next will be in San Diego in 2025

Half marathon world record

Women’s half marathon world record

While a half marathon is exactly half the distance of a full marathon, it still requires a level of endurance and determination that can only be achieved through dedicated and prolonged training.

There are two women’s world records – one set in women-only races and the other set in mixed races, where women run alongside men.

The women-only world record-holder is Kenya’s Peres Jepchirchir, who ran 1:05:16 at the World Athletics Half Marathon Championships in Gdynia in 2020.

Ethiopian athlete Letesenbet Gidey set the world record for a mixed race of 1:02:52 in Valencia in October 2021. Overall, Kenya and Ethiopia have been to the fore in women’s half marathon running.

Men’s half marathon world record

The first men’s half marathon world best, as listed by the sport’s governing body, was set by Ron Hill, who clocked 1:05:44 in Freckleton in 1965. Interestingly however, Abebe Bikila’s half-way split of 1:04:28 from the 1964 Tokyo Olympics was quicker.  

  The first time a male athlete ran a half marathon in under one hour was in 1993, when Moses Tanui achieved a time of 59:47.

  The current world record-holder is Ugandan athlete Jacob Kiplimo, with 57:31 run in November 2021. This broke the former record held by Kenyan runner Kibiwott Kandie by just one second.

Elite half marathon runners

As well as world record-holders Jacob Kiplimo, Letesenbet Gidey and Peres Jepchirchir, other notable half marathon runners include world champion Sabastian Sawe, 2010 world gold medallist Florence Kiplagat, three-time world champion Lornah Kiplagat and five-time world champion Zersenay Tadese. Added to this, Geoffrey Kamworor of Kenya is one of the great modern half marathon runners. He secured a hat-trick of world half marathon titles between 2014 and 2018.

Mo Farah, a four-time Olympic and six-time world champion on the track, also contested some half marathons during his career. He won the Great North Run half marathon six times.

Half marathon training

Because running a half marathon puts a great deal of strain on the mind and body, runners should gradually build up their distance and aim to train for a minimum of 12 weeks.

Training for a half marathon can be difficult, especially if you’re new to long-distance running. However, the distance can be picked up by anyone with enough time and dedication.

To begin with, you should aim to run every other day, taking a rest in between training sessions to allow your body to recover
You should attempt to increase the distance you run every week until you are comfortable that you can run 21km (13 miles) continuously
Build endurance by altering your speed while you train
If possible, run different routes to help keep your mind engaged
Build strength training into your fitness routine
Always do warm-up and cool-down activities to get the blood pumping and help reduce the risk of injury
Eat a healthy and balanced diet
Make sure you wear comfortable, good-quality footwear
Always keep properly hydrated

How to pace for a half marathon

One of the keys to successfully running a half marathon is setting a steady and manageable pace to avoid burnout. Elite men’s half marathon runners will maintain a pace of between 4:30 and 5:00 minutes per mile (2:48 to 3:06 per kilometre). Meanwhile, elite women’s half marathon runners will maintain a pace of about 5:00 minutes per mile (3:06 per kilometre).

One effective way to pace the race is to split it into chunks, e.g., 13 x 1 mile sections. Help set the pace by running each individual mile in a similar time, which you can track using a GPS watch. You should train at your target pace but listen to your body and don’t push yourself unnecessarily, as this can cause your pace to slow.

Half marathon FAQs

How to prepare for a half marathon

You should spend at least 12 weeks preparing for a half marathon. However, the longer you spend training, the more prepared you’ll be. You should aim to train four times per week, making sure to rest in between training sessions to allow your body to rest and recover. Over time, gradually increase the distance you run but set realistic and achievable goals based on your knowledge of your body. You should also make sure to build your strength by using weights and eating a healthy and nutritionally balanced diet.

What to eat the night before a half marathon

At least three hours before you go to bed the night before a half marathon, you should eat a nutrient balanced meal that contains carbohydrates and protein but is low in fat and fibre. You should eat foods you’re familiar with and you should try to limit spices and processed foods to prevent digestive issues. A meal such as chicken and vegetables or pasta with a tomato-based sauce is usually a good place to start.

What to eat after a half marathon

After completing a half marathon it’s important to replace the energy your body has lost and start its recovery. Eat a small snack, such as a banana or protein bar, about half an hour after the race. Your next meal should be high in protein and carbohydrates, such as a sandwich on whole grain bread or chicken with vegetables. You should wash this down with water or an electrolyte-rich sports drink to replace lost fluids. You can help reduce inflammation and boost recovery by eating healthy fats such as nuts or seeds.

How long to rest after half marathon

After completing a half marathon, you should rest for at least a few days. Ideally, you should do minimal exercise for a week. However, this can depend on your overall fitness levels, and you may benefit from very light exercise during this time, such as walking or gentle yoga. You should also prioritise rest, including getting plenty of sleep, to give your body the best chance of a fast recovery.