{"id":9063,"date":"2022-09-26T13:17:51","date_gmt":"2022-09-26T12:17:51","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=9063"},"modified":"2023-10-20T15:57:43","modified_gmt":"2023-10-20T14:57:43","slug":"average-half-marathon-time","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/average-half-marathon-time\/","title":{"rendered":"What is a good half marathon time? Average half marathon times by age and gender"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:239.81264637002%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>The half marathon is one of the most popular running distances in the world.<\/p>\n\n\n\n<p>If you&rsquo;re training for your first half marathon, or looking to improve on your half marathon time, then you may be wondering: &ldquo;What is a good half marathon time?&rdquo;<\/p>\n\n\n\n<p>Look no further! In this guide we&rsquo;ll break down the average half marathon times by age and gender.&nbsp;<\/p>\n\n\n\n<p>We&rsquo;ll also cover some essential tips for improving your half marathon time.&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a half marathon?<\/li>\n\n\n\n<li>What is a good half marathon time?<\/li>\n\n\n\n<li>What is the world record half marathon time?<\/li>\n\n\n\n<li>What is the average half marathon time?<\/li>\n\n\n\n<li>How to predict your half marathon time<\/li>\n\n\n\n<li>Half marathon pace chart<\/li>\n\n\n\n<li>5 tips to improve your half marathon time<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-427x1024.png\" alt=\"average half marathon time\" class=\"wp-image-9621\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-427x1024.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-125x300.png 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-768x1843.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-400x960.png 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-450x1080.png 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-500x1200.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-150x360.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100.png 800w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20427%201024'%3E%3Crect%20width='427'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"average half marathon time\" class=\"wp-image-9621 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-427x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-427x1024.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-125x300.png.webp 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-768x1843.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-400x960.png.webp 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-450x1080.png.webp 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-500x1200.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100-150x360.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/what-is-a-good-half-marathon-time-100.png.webp 800w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long is a half marathon?<\/strong><\/h2>\n\n\n\n<p>A half marathon in miles is 13.1 miles and 21.0975 in kilometres.&nbsp;<\/p>\n\n\n\n<p>This is exactly half the distance of a marathon which is 26.2 miles.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-is-a-half-marathon\/\" data-type=\"post\" data-id=\"7565\">How long is a half marathon?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a good half marathon time?<\/strong><\/h2>\n\n\n\n<p>Your half marathon time will depend on various factors such as your age, gender, fitness levels and running experience.<\/p>\n\n\n\n<p>Even the weather and terrain can impact how fast you run on race day.<\/p>\n\n\n\n<ul>\n<li>A good half marathon time for a man is 1:43:33. This is the average half marathon time across men of all ages.<\/li>\n\n\n\n<li>A good half marathon time for a woman is 2:00:12. This is the average half marathon time across women of all ages.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">What is a good 10k time? Average 10k times by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the world record half marathon time?<\/strong><\/h2>\n\n\n\n<p>The world record half marathon time is 57:31 and this was set by Ugandan athlete Jacob Kiplimo in 2021 at the Lisbon Half Marathon.<\/p>\n\n\n\n<p>The female world record half marathon time is 1:02:52 and this was set by Letesenbet Gidey in 2021 at the Valencia Half Marathon.&nbsp;<\/p>\n\n\n\n<p>Gidey also holds the female world record times for the 5k and 10k distances.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/\" data-type=\"post\" data-id=\"5703\">The ultimate beginner half marathon training plan<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-683x1024.png\" alt=\"average half marathon time\" class=\"wp-image-9067\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-683x1024.png.webp\" alt=\"average half marathon time\" class=\"wp-image-9067 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the average half marathon time?<\/strong><\/h2>\n\n\n\n<p>As explained above, your average half marathon time will depend on various factors such as your age, gender, fitness levels and running experience.<\/p>\n\n\n\n<p>You will see from the charts below that male runners are typically faster than their female counterparts.&nbsp;<\/p>\n\n\n\n<p>Whilst runners continue to improve well into their 30s, you will see that running times tend to decline from the age of 40 onwards.&nbsp;<\/p>\n\n\n\n<p>Here is what each ability level means:<\/p>\n\n\n\n<ul>\n<li><strong>Beginner.<\/strong> Faster than 5% of runners. A beginner runner has started running and has run for at least a month.<\/li>\n\n\n\n<li><strong>Novice.<\/strong> Faster than 20% of runners. A novice runner has run regularly for at least six months.<\/li>\n\n\n\n<li><strong>Intermediate<\/strong>. Faster than 50% of runners. An intermediate runner has run regularly for at least two years.<\/li>\n\n\n\n<li><strong>Advanced.<\/strong> Faster than 80% of runners. An advanced runner has run for over five years.<\/li>\n\n\n\n<li><strong>Elite<\/strong>. Faster than 95% of runners. An elite runner has dedicated over five years to become competitive at running.<\/li>\n<\/ul>\n\n\n\n<p><strong>Male average half marathon times by age and ability<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Beginner<\/strong><\/td><td><strong>Novice<\/strong><\/td><td><strong>Intermediate<\/strong><\/td><td><strong>Advanced<\/strong><\/td><td><strong>Elite<\/strong><\/td><\/tr><tr><td>20<\/td><td>02:24:57<\/td><td>02:01:11<\/td><td>01:43:33<\/td><td>01:30:33<\/td><td>01:20:59<\/td><\/tr><tr><td>25<\/td><td>02:24:57<\/td><td>02:01:11<\/td><td>01:43:33<\/td><td>01:30:33<\/td><td>01:20:59<\/td><\/tr><tr><td>30<\/td><td>02:24:57<\/td><td>02:01:11<\/td><td>01:43:33<\/td><td>01:30:33<\/td><td>01:20:59<\/td><\/tr><tr><td>35<\/td><td>02:25:45<\/td><td>02:01:51<\/td><td>01:44:08<\/td><td>01:31:03<\/td><td>01:21:56<\/td><\/tr><tr><td>40<\/td><td>02:29:29<\/td><td>02:04:59<\/td><td>01:46:48<\/td><td>01:33:24<\/td><td>01:23:32<\/td><\/tr><tr><td>45<\/td><td>02:35:40<\/td><td>02:10:09<\/td><td>01:51:13<\/td><td>01:37:15<\/td><td>01:26:59<\/td><\/tr><tr><td>50<\/td><td>02:42:27<\/td><td>02:15:49<\/td><td>01:56:04<\/td><td>01:41:30<\/td><td>01:30:47<\/td><\/tr><tr><td>55<\/td><td>02:49:52<\/td><td>02:22:01<\/td><td>02:01:21<\/td><td>01:46:07<\/td><td>01:34:55<\/td><\/tr><tr><td>60<\/td><td>02:57:59<\/td><td>02:28:48<\/td><td>02:07:09<\/td><td>01:51:11<\/td><td>01:39:27<\/td><\/tr><tr><td>65<\/td><td>03:06:54<\/td><td>02:36:16<\/td><td>02:13:02<\/td><td>01:56:46<\/td><td>01:44:26<\/td><\/tr><tr><td>70<\/td><td>03:16:46<\/td><td>02:44:31<\/td><td>02:20:35<\/td><td>02:02:56<\/td><td>01:49:57<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/training-for-a-half-marathon\/\" data-type=\"post\" data-id=\"13623\">Training for a half marathon? Here are 15 tips to make training easier<\/a><\/p>\n\n\n\n<p><strong>Female average half marathon times by age and ability<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Beginner<\/strong><\/td><td><strong>Novice<\/strong><\/td><td><strong>Intermediate<\/strong><\/td><td><strong>Advanced<\/strong><\/td><td><strong>Elite<\/strong><\/td><\/tr><tr><td>20<\/td><td>02:44:13<\/td><td>02:19:51<\/td><td>02:01:07<\/td><td>01:46:54<\/td><td>01:36:14<\/td><\/tr><tr><td>25<\/td><td>02:42:58<\/td><td>02:18:48<\/td><td>02:00:12<\/td><td>01:46:06<\/td><td>01:35:30<\/td><\/tr><tr><td>30<\/td><td>02:43:01<\/td><td>02:18:50<\/td><td>02:00:14<\/td><td>01:46:07<\/td><td>01:35:32<\/td><\/tr><tr><td>35<\/td><td>02:44:33<\/td><td>02:20:08<\/td><td>02:01:22<\/td><td>01:47:07<\/td><td>01:36:25<\/td><\/tr><tr><td>40<\/td><td>02:48:23<\/td><td>02:23:24<\/td><td>02:04:11<\/td><td>01:49:37<\/td><td>01:38:40<\/td><\/tr><tr><td>45<\/td><td>02:54:51<\/td><td>02:28:54<\/td><td>02:08:57<\/td><td>01:53:49<\/td><td>01:42:27<\/td><\/tr><tr><td>50<\/td><td>03:04:28<\/td><td>02:37:06<\/td><td>02:16:03<\/td><td>02:00:05<\/td><td>01:48:06<\/td><\/tr><tr><td>55<\/td><td>03:16:00<\/td><td>02:46:55<\/td><td>02:24:33<\/td><td>02:07:36<\/td><td>01:54:51<\/td><\/tr><tr><td>60<\/td><td>03:29:05<\/td><td>02:58:03<\/td><td>02:34:12<\/td><td>02:16:06<\/td><td>02:02:31<\/td><\/tr><tr><td>65<\/td><td>03:44:01<\/td><td>03:10:47<\/td><td>02:45:13<\/td><td>02:25:50<\/td><td>02:11:16<\/td><\/tr><tr><td>70<\/td><td>04:01:16<\/td><td>03:25:28<\/td><td>02:57:56<\/td><td>02:37:04<\/td><td>02:21:23<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-683x1024.png\" alt=\"average half marathon time\" class=\"wp-image-9068\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-683x1024.png.webp\" alt=\"average half marathon time\" class=\"wp-image-9068 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to predict your half marathon time<\/strong><\/h2>\n\n\n\n<p>There are simple ways to predict your half marathon time.<\/p>\n\n\n\n<p>You can either use a half marathon pace chart (like the one below) or use a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a> to predict your race time.<\/p>\n\n\n\n<p>Use your performance at a recent race event to predict your half marathon time.<\/p>\n\n\n\n<p>For example, if you <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\" data-type=\"post\" data-id=\"5464\">run a 5k in 30 minutes<\/a>, you can use that to predict how fast you will run a half marathon.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">How to pace your run<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Half marathon pace chart<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Pace per mile<\/strong><\/td><td><strong>Half marathon time<\/strong><\/td><\/tr><tr><td>6:00<\/td><td>1:18:39<\/td><\/tr><tr><td>7:00<\/td><td>1:31:46<\/td><\/tr><tr><td>8:00<\/td><td>1:44:53<\/td><\/tr><tr><td>9:00<\/td><td>1:57:59<\/td><\/tr><tr><td>10:00<\/td><td>2:11:06<\/td><\/tr><tr><td>11:00<\/td><td>2:24:12<\/td><\/tr><tr><td>12:00<\/td><td>2:37:19<\/td><\/tr><tr><td>13:00<\/td><td>2:50:25<\/td><\/tr><tr><td>14:00<\/td><td>3:03:32<\/td><\/tr><tr><td>15:00<\/td><td>3:16:38<\/td><\/tr><tr><td>16:00<\/td><td>3:29:45<\/td><\/tr><tr><td>17:00<\/td><td>3:42:52<\/td><\/tr><tr><td>18:00<\/td><td>3:55:58<\/td><\/tr><tr><td>19:00<\/td><td>4:09:05<\/td><\/tr><tr><td>20:00<\/td><td>4:22:11<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-683x1024.png\" alt=\"average half marathon time\" class=\"wp-image-9069\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-683x1024.png.webp\" alt=\"average half marathon time\" class=\"wp-image-9069 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/average-half-marathon-time-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 tips to improve your half marathon time<\/strong><\/h2>\n\n\n\n<p>Now you know more about the average half marathon times by age and gender, here are 5 tips to improve your half marathon time.<\/p>\n\n\n\n<p><strong>#1 Follow a training plan<\/strong><\/p>\n\n\n\n<p>If you have a goal race time in mind, then you&rsquo;ll want to find a training plan that is tailored towards you achieving this race time.&nbsp;<\/p>\n\n\n\n<p>Depending on how fast you want to run, the training plan will include a range of different runs and workouts to add variety in your plan.&nbsp;<\/p>\n\n\n\n<p>Variety is key when it comes to running faster and longer.<\/p>\n\n\n\n<p>A well-rounded <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-half-marathon-training-plan\/\" data-type=\"post\" data-id=\"8327\">half marathon training plan<\/a> will include the following each week:<\/p>\n\n\n\n<ul>\n<li>1 long run<\/li>\n\n\n\n<li>3-4 easy runs<\/li>\n\n\n\n<li>1-2 speed training sessions<\/li>\n\n\n\n<li>1-2 strength training sessions<\/li>\n\n\n\n<li>2 rest days<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 Speed train<\/strong><\/p>\n\n\n\n<p>Speed training like <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> and hill repeats are good forms of workouts to include in your training plan.<\/p>\n\n\n\n<p>They are designed to help you become a stronger and faster runner, as well as improve your efficiency and increase your lactate threshold.<\/p>\n\n\n\n<p>Aim to include at least two speed training sessions in your training plan each week to really reap the benefits.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Mentally prepare<\/strong><\/p>\n\n\n\n<p>Half marathon training can be grueling but with the right <a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">motivation<\/a> and mindset you will be able to achieve whatever you put your mind to.<\/p>\n\n\n\n<p>There will be inevitable rough patches and off-days during your training, but don&rsquo;t let these consume you.<\/p>\n\n\n\n<p>Use techniques like positive affirmation and <a href=\"https:\/\/www.runwithcaroline.com\/self-confidence-and-athletic-performance\/\" data-type=\"post\" data-id=\"4434\">visualisation<\/a> to help you get you through those tough moments.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Strength train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/exercises-you-can-do-in-your-living-room\/\" data-type=\"post\" data-id=\"3410\">Strength training<\/a> is recommended for any runner looking to improve their running performance and efficiency.<\/p>\n\n\n\n<p>Many runners neglect strength training and focus solely on running, when in fact it&rsquo;s important to incorporate activities like strength training and cross training into your training routine in order to stay injury free for longer.<\/p>\n\n\n\n<p>In fact, various <a href=\"https:\/\/www.running-physio.com\/resistance-training-and-running\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown that when performed consistently, strength training (also known as resistance training) can benefit your running form and economy and helps reduce the risk of injury.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Rest, refuel and recover<\/strong><\/p>\n\n\n\n<p>The rest days in your training plan are there for a reason &ndash; to allow your body to recover and repair itself in between runs, especially after hard efforts.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to skip your run days or run through them as you will risk training overload and injury.&nbsp;<\/p>\n\n\n\n<p>A proper recovery strategy will also include activities like stretching, <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> as well as getting enough sleep, eating the right foods and <a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">staying hydrated<\/a>.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The half marathon is one of the most popular running distances in the world. If you&rsquo;re training for your first half marathon, or looking to improve on your half marathon time, then you may be wondering: &ldquo;What is a good half marathon time?&rdquo; Look no further! In this guide we&rsquo;ll break down the average half &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9338,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[58],"tags":[285],"mv":{"thumbnail_id":9338,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/41-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/9063"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=9063"}],"version-history":[{"count":6,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/9063\/revisions"}],"predecessor-version":[{"id":13648,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/9063\/revisions\/13648"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9338"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=9063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=9063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=9063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}