Half Marathon Tips

I’ll never forget my first half-marathon race.

I crossed it in around two hours and 10 minutes, legs shaking like cooked spaghetti, heart full… but my brain?

It immediately second-guessed me. “Wait, is that a good time?” Sound familiar?

If you’ve ever finished a race and looked straight at the clock wondering if you measured up — welcome to the club.

I’ve coached runners from all walks of life, and I’ll tell you straight: your finish time is only one tiny part of the story. It’s not you. It’s just one chapter.

Heck, one of my hardest lessons didn’t even come at a finish line. It came when I didn’t finish at all.

In 2023, during the Solo Half Marathon in Indonesia, I chased a time goal in crazy heat… and ended up collapsing just a few miles from the end.

Woke up in a hospital instead of celebrating with a medal. That day hammered home something I’ll never forget: the clock doesn’t matter if you don’t finish in one piece.

Here’s the truth — your finish time might represent a victory, a comeback, a milestone… or just the pure joy of surviving 13.1 miles after weeks (or months) of training.

Let’s run through it.

Average Half Marathon Time  

So, what’s the typical half marathon time?

The short answer: just over 2 hours and 14 minutes — or more precisely, 2:14:59 according to a research that pulled data from over 70,000 events. That’s roughly a 10:18 per mile pace.

Not blazing fast — but not slow either. For many runners, it’s a steady cruise. For others, it’s a sweaty push to the edge.

Now, why is that number “high” compared to what you might expect? Simple: more people are doing half marathons today (partly thanks to plans like the couch to half marathon plan)— not just speed demons and ex-college runners, but weekend warriors, first-timers, and folks just chasing a bucket list goal.

Back in the ’80s, these races were mostly for serious runners. Now? Everyone’s lacing up, and that’s a good thing. Slower averages mean the sport is more open, more welcoming — and that’s what keeps our community growing.

Half Marathon Time – Men Vs. Women

Let’s look at gender next, because there are some real patterns here.

Men, on average, do finish faster — largely due to things like greater muscle mass and aerobic capacity. Nothing personal — just biology.

In the U.S., the average time is about 2:02:00 for men, and around 2:16:00 for women. Globally, it’s about 1:55:26 for men and 2:11:57 for women, according to data from 1986 to 2018. That works out to roughly 8:49/mile for men and 10:04/mile for women.

But let’s be real clear — this isn’t about effort. Women make up nearly half of all finishers now and are steadily closing the pace gap. Some women finish under 1:10. Some men take over 3 hours. This sport isn’t about who’s “better” — it’s about you vs. you.

Got different regional data too. In the UK, one large study found the average finish time across all runners to be around 2:02:43 — just a tick faster than the global number.

More recent analysis from 2022 showed that average times have ticked back up to that 2:14:59 range, mostly because more recreational runners are joining the fun.

So what’s “average”?

Most runners will land between 2:10 and 2:20 — or about 130–140 minutes — especially in large races.

Here’s my take:

• If your half marathon time starts with a “2,” you’re right in the thick of it with most runners.
• If it starts with a “3,” you’re still out there grinding, which is more than most people sitting at home.
• And if it starts with a “1” — well, you’re flying.

But don’t get cocky — we all slow down eventually.

Let’s not forget — every single finish time is worth celebrating. Whether you come in at 1:30 or 3:30, you showed up, put in the miles, and crossed that line. That’s guts. That’s discipline. That’s runner DNA.

Like Brooks Running says: “All half marathoners are rock stars.” Doesn’t matter if you broke the tape or barely hobbled in before the cutoff. You did it. The clock didn’t.

Now that we’ve looked at gender and global averages, let’s move on to how age factors in. Because yes — your finish time can change depending on where you’re at in life. And that’s okay.

Half Marathon Time by Experience Level

When it comes to half marathon times, forget obsessing over just age or gender.

What really matters? Your training experience.

I tell my coaching clients this all the time—your finish time has more to do with how long and how smart you’ve been training than what year you were born or what’s on your ID.

Let’s break down typical finish times based on your experience level: beginner, intermediate, and advanced. And yeah, we’ll even give a quick nod to the elites—those unicorns flying past the mile markers.

Beginner

You’re new to running or just stepping into longer distances. Maybe you’ve been jogging casually for under a year, or this is your very first 13.1.

Your main mission? Cross that finish line—no stopwatch obsession needed.  And honestly, a lot of folks at this stage are run-walking the HM, figuring out how to survive 13.1 without cursing the sport.

If you’re brand new, you’ll likely land somewhere in the 2:20 to 3:00+ zone. That’s totally normal.

• Men (20–30 years): ~2:25–2:30
• Women (20–30 years): ~2:45

Finishing under 3 hours is a huge win, especially if it’s your first time. Some of the folks I’ve coached got into the 2:30s right away. Others took walk breaks, hit 3:10, and still felt like champions. That’s the mindset I love.

Just finish. Don’t worry about pace. That’s your baseline to build from.

Intermediate

You’ve been around the track a few times. Maybe a year or two of running under your belt, a couple races, and now you’re hungry for progress. At this level, you should at about the 50th percentile—faster than half of all runners. You’re solidly in the middle of the pack, maybe even pushing upper-mid in smaller races.

Once you’ve built a base, you start eyeing that sub-2:00 mark. That’s the goal for many intermediate runners.

• Men (around age 30): ~1:43:33
• Women (around age 30): ~2:00:14

If you’re holding an 8:00–9:30/mile pace, you’re in this camp. A 2-hour half marathon is about a 9:09/mile pace. Respectable. That puts you ahead of most weekend warriors.

Advanced

You’ve been training seriously. Maybe you follow a plan, log your mileage, throw in some speedwork. You’re chasing PRs and eyeing podium spots in local races. At this level—about the 80th percentile—you’re faster than 4 out of 5 runners. That’s no small feat.

Advanced runners usually clock:

• Men (age ~30): ~1:30:33
• Women (age ~30): ~1:46:08

That’s ~6:52/mile for men and ~8:06/mile for women. You’re probably doing tempo runs, speedwork, weekly long runs—the whole shebang. And it shows.

If you’re running sub-1:30 as a guy or sub-1:40 as a woman, you’re likely nabbing age-group awards or placing in local races. And yes, running under 1:20? That’ll land you in the top 5% worldwide.

I coach a few runners who went from 2:30s to 1:50s in two years. It’s not about being “gifted”—it’s about training smart, showing up, and trusting the process.

Elite/Sub-Elite

These are the runners gunning for wins. Top 5% stuff. We’re not diving deep into this level because if you’re here, you’re probably not Googling “average half marathon time.” Still, for context: elite amateurs are often running ~1:05 to 1:15 (men) and ~1:15 to 1:25 (women).

🏁 Quick Time Breakdown

One Last Reality Check…

Not every “beginner” runs slow—and not every “veteran” runs fast.

Some folks come from other sports, have crazy aerobic engines, and bust out a 1:50 half on their first try. Others jog 3–4 times a week for years and happily run 2:30s. That’s cool too.

A Reddit runner once said something I’ll never forget:

“The average time is over 2 hours because it includes thousands of folks just trying to finish—and that’s awesome. They’re out there. They’re doing it.”

And I’ve seen that truth play out again and again.

If you’re starting from scratch, don’t compare yourself to that guy in accounting who “accidentally” ran a 1:45 on zero training. You’ve got your own path.

You can absolutely go from 2:30 to sub-2:00. I’ve helped 40-somethings do it within a year or two. You just need consistency, smart training, and a little grit.

Random tips for running your best race

Decided to run a half marathon? Here are my best tips.

1. Build Your Mileage (But Don’t Be a Hero About It)

There’s this old saying I’ve heard from marathoners: “Miles make champions.” And yeah, we’re not all out here chasing Olympic medals—but if you want to run a faster half, the truth still holds. Your body needs a solid aerobic base, and that’s built with mileage.

Start by showing up consistently. Three to four days a week is a solid baseline. If you’re already doing three, see if your body can handle four or five. But don’t go from zero to hero overnight. Be smart—cutback weeks are your friend, not a sign of weakness.

Long runs are where the magic happens. If your longest run has been hovering around 8–10 miles, start nudging it up toward 12–14. No, you don’t have to run longer than the race distance—but trust me, cruising through a 14-miler at a relaxed pace makes 13.1 feel way less intimidating.

The research backs it up: a study showed that runners who log more training volume and build up their long runs tend to clock faster half marathon times. No surprise there, right?

But don’t make the rookie mistake of ramping up too fast. Stick to the 10% rule—don’t increase your weekly mileage by more than about 10% from week to week. Your body needs time to adapt or it’ll slap you with shin splints, or worse.

And keep most of your miles easy. Yeah, I know—it feels slow. But easy miles build your aerobic engine. They’re the quiet workhorses that let you actually run faster when it counts.

I learned the hard way: trying to “race” every training run left me gassed, sore, and frustrated. Backing off the pace? That’s when I started seeing progress.

Your move: How many days a week are you running? Got a long run in the schedule yet?

2. Add Speed & Tempo Workouts (Without Going Full Track Star)

If you want to run faster, sometimes you gotta run faster—at least in training.

Speed work and tempo runs are the bread and butter here. They help improve your VO₂ max (aka how efficiently your body uses oxygen) and your lactate threshold (how long you can hold a strong pace before the burn hits). Translation? You’ll run faster with less suffering.

Interval Training

This is where you hammer out short bursts of fast running with rest in between. Stuff like:

• 6 × 800m at 5K–10K pace, with 2 minutes jog rest
• 4 × 1 mile at just faster than half marathon pace

Even just one solid speed session a week can pay off. One study showed that even middle-aged female runners improved their half marathon times by 2–3% using a HIIT-based plan—just as much as folks doing higher mileage plans.

For anyone tight on time? Intervals are gold. They teach your legs to run efficiently under pressure and make race pace feel like cruising.

Tempo/Threshold Runs

These are run at what I call the “gritty-but-doable” pace. Not sprinting, not jogging—just steady discomfort. Usually that’s your 10K to half marathon pace. A classic workout might be:

• 20–30 minutes continuous at “threshold” effort
• Or broken up: 2 × 15 minutes with a 3-minute jog in between

These runs teach you to hold pace when your brain screams slow down. If your half marathon goal pace is 8:30/mile, training at 8:00–8:15 makes 8:30 feel smoother, less scary.

Personally, I’ve grown to love tempo runs. They suck just enough to build toughness—but not so much they leave you wrecked for days. Plus, they’re a great gut-check for where your fitness is at.

3. Get Stronger to Run Longer

This might ruffle some feathers, but here it is: If you’re skipping strength training, you’re leaving speed on the table.

Running fast isn’t just about cardio. Your muscles need to be strong enough to hold form, drive power, and keep you from crumbling in those last miles.

I used to be all about running-only, until I noticed how much stronger I felt after adding two weekly strength sessions. Squats, lunges, calf raises, planks—you don’t need fancy machines or gym memberships. Just hit your glutes, quads, hamstrings, and core a couple of times a week.

The science? Multiple studies show that runners who strength train improve their performance in endurance races. You’ll feel it most when your form holds together late in a race while others are falling apart.

Cross-training? Sure, it has its place—especially for injury-prone runners.

Cycling, swimming, elliptical—they’re all low-impact ways to build endurance without pounding your joints. Just don’t overdo it and replace too many runs. If the goal is a faster half, running still comes first.

4. Recover Like You Want This

Here’s the hard truth: You don’t get faster during training—you get faster during recovery.

If you’re skipping rest, skimping on sleep, or under-eating, you’re sabotaging all your hard work.

Start with sleep. Aim for 7–9 hours a night. Sleep is where your body repairs itself. No sleep = no gains. I always say, sleep is the cheapest legal performance enhancer out there.

Then, embrace rest days and easy runs. I used to push hard every day and kept hitting walls. Once I started actually running easy on easy days—and taking full rest days—everything changed. Pace got faster. Recovery got shorter. Motivation came back.

Your food matters too. Carbs are your friend. They stock your muscles with glycogen—the fuel you’ll need for race day and hard workouts. Pair them with protein to repair muscle and fats for long-term energy.

Hydration? Crucial. Make sure to hydrate well before, during, and after, especially in hot weather. Electrolytes count too. Salt tabs or sports drinks can be a lifesaver if you sweat a lot.

Also, watch your bloodwork. Low iron or Vitamin D can tank your energy. I once felt like I was dragging for weeks—turns out I had low Vitamin D. Got that sorted, and boom—pace and energy snapped back.

Your move: Are you treating recovery like a real part of training—or just an afterthought?

5. Follow a Plan—and Stick to It

If you’re serious about hitting a PR, stop winging it. Follow a training plan that’s built for real progression.

Good plans—whether from Hal Higdon, Runner’s World, or your coach—aren’t just random miles. They include:

• Base building
• Long runs
• Speed and tempo work
• Easy days
• Cutback weeks
• Tapering before race day

It’s all structured for a reason. I’ve coached plenty of runners who tried to “figure it out” on their own—only to burn out, get injured, or peak too early. A smart plan tells you what to do and when to back off.

And here’s the big one: trust the plan. Not every run will feel great. Don’t panic if you have an off day or a bad workout. Progress isn’t linear. But if you keep stacking weeks of smart training, results will come.

Don’t get greedy either—adding extra miles or doubling up workouts just because you feel good can backfire. Trust what’s written. And if something feels too easy? Tweak it with help—not impulse.

I also recommend tailoring your plan to your specific struggles. Bad on hills? Add some hill repeats. Bonking late in long runs? Practice mid-run fueling or fast-finish long runs to simulate race-day fatigue.

6. Run with a Crew 

This one’s not fancy science, but trust me—psychology counts just as much as physiology. If you’re struggling to show up or stay consistent, find a running buddy or join a local group. It works. Big time.

There’s something about showing up with others that cranks the dial. A little friendly competition can push you harder in workouts—suddenly that last rep doesn’t feel quite as brutal when you’re chasing someone’s heels.

I’ve led group interval sessions where runners hit splits they never thought they had in them—because they weren’t doing it alone. You hear the cheers, feel the energy, and boom—you’re flying.

There’s research backing this too: group training has been shown to boost motivation and performance. Plus, on windy days? Tuck in behind someone and draft like a pro. No shame.

Then there’s the accountability factor. If you commit to a 6 AM run with a friend, you’re not bailing. You show up. And showing up over and over again = better fitness. That’s the math.

I’ve coached runners who leveled up fast once they joined a club. Suddenly, those tough tempo runs weren’t optional anymore—it was “Tempo Tuesday” and they had a squad waiting.

Sure, solo runs still have their place. I love running alone on long days when I’m working through stuff in my head. But if you’re stuck, bored, or plateauing, mixing in group runs can flip the switch.

Even just posting your goal in a Facebook group or telling a friend can hold your feet to the fire. When others believe in you, you fight harder.

Your Move: Got a crew? If not, where could you find one? Running clubs, Reddit threads, or even your dog—it all counts.

7. Train Like It’s Race Day

You want race day to feel familiar, not like you’ve been dropped into someone else’s nightmare. So train like it’s game day—at least sometimes.

Start with fueling. If you plan to take gels during your half, don’t wait until race day to try them. Use the same brand, same flavor, same timing in training. Take one at 45 minutes, another around 1:20—whatever your plan is. Let your gut practice too, not just your legs.

Same goes for drinks. If your race uses a specific sports drink, test it in training. The last thing you want is a surprise bathroom emergency mid-race.

Next, pace. You’ve got to know what your goal pace feels like before the gun goes off.

Try something like 2×3 miles at goal pace with a short jog in between, or a straight-up 5-mile tempo at race effort. These sessions do two things: they boost confidence (“I can hold this!”) and they reality-check you if you can’t.

And train at race time. If your half starts at 7 AM, don’t do all your long runs at sunset. Get up, eat your pre-race meal, and hit the road at sunrise. If it’s a hilly course, throw hills into your long runs. Small details build big confidence.

Quick gut check: Can you hit your goal pace in training for 5 miles straight without falling apart? If not, tweak the target.

Your Move: What part of race day haven’t you practiced? Make a plan and test it next run.

8. Use Your Watch—But Don’t Let It Use You

Tech is awesome. Until it isn’t.

A GPS watch can help you nail your pacing. Heart rate monitors? Great for keeping easy runs truly easy. Stride sensors, cadence tools, even fancy apps like Garmin and Strava—they all have a place. But remember, they’re just tools—not the boss.

Let’s say you check your race splits and see you always crash around mile 10. That’s useful.

You might start adding late-run pickups to build endurance. Or maybe your cadence drops when you’re tired—do some drills to fix that. Even those VO₂ max predictions and race time estimates can be solid motivators. Watching them tick down feels good.

But don’t get too obsessed.

I’ve seen runners (including myself) stare at their watch so much they forget to listen to their legs. If your body’s screaming and the pace isn’t there that day, don’t force it just because your plan says “run fast.” That’s a shortcut to burnout or injury.

Also, watches can lie. GPS gets funky around tall buildings or twisty courses. Learn to feel your effort. Practice running without checking your wrist every 10 seconds. Run by feel, not fear.

I always say: heart and brain first, watch second. Let the data guide you—don’t let it cage you.

Your Move: Try one run this week without obsessing over numbers. Just listen to your breath and feel your stride.

9. Play the Long Game

This is the part no one wants to hear, but everyone needs to: getting faster takes time. Not weeks. Not even just months. We’re talking seasons of smart, steady work.

Progress comes in waves. You grind for weeks, nothing changes, then suddenly—boom—a big breakthrough. Then a plateau. Then another jump. That’s how it works.

The people who get fast? They show up consistently. Not just before races, but year-round. They build habits, not hacks.

Don’t fall for “get fast in 4 weeks” nonsense. I’ve seen runners increase mileage too quickly or jump into killer workouts with no base—and land straight in injury-ville.

Patience pays off. I’ve coached runners who dropped just 30 seconds off their 5K after months of work. But then? After a year? They shaved 5 minutes off their half marathon. Your body adapts behind the scenes—give it time to show up.

Set bite-sized goals. Instead of aiming to go from 2:10 to 1:50 in one cycle, shoot for 2:05 first. Build the belief. Stack small wins.

And always review. After every race, take notes. What worked? What sucked? Keep what works. Fix what didn’t. That’s how you evolve.

Your Move: After your next race or training block, do a recap. What clicked? What needs tweaking? Write it down. That’s how you get better—year after year.

Final Thoughts – It’s Not Just the Time. It’s the Story.

I’ve had a half marathon where I had to drop out, and I’ve also paced a buddy to a 2:45 finish while laughing the whole way. Both meant something.

Remember, you are not your time. You’re a runner. A fighter. Someone who shows up, who dares, who keeps going. That’s badass.

So next time you cross that finish line, pause before checking your watch. Soak in the cheers. Feel the soreness. Own the story. That time? That’s just one line in your running chapter. The rest is written in sweat, smiles, and silent wins nobody else sees.

And hey, whether you’re a 70-minute runner or a 3-hour warrior, I’m proud of you. Keep pushing. Keep showing up. And above all—keep running your own race.

Let’s keep the adventure going.
What’s your half marathon time?
What goal are you chasing next?

Drop a comment—I’d love to hear your story.