Tips for running a half marathon and routes to try
Running a half marathon is all about the right training. Here’s how to go about it.
Running a half marathon is all about the right training. Here’s how to go about it.
For those of you who have ticked the “finish a 10k” box, the half marathon distance is what you need to be thinking about next.
So, for all of you keen runners pondering the questions: “How long is a half marathon?” and “Can I complete one?”, we’re here to confirm it’s very achievable and something to be very proud about finishing.
It doesn’t matter whether you’re 51 or 81, age is by no means a barrier and, as you’ll discover, thousands of like-minded, similarly aged competitors will toe the line with you.
The half marathon distance is 13.1 miles (21.1km). As the name suggests, it’s exactly half of the full marathon distance. To give you a quick idea, it’s:
Inspired to give the half marathon distance a go? Well, the good news is the training basics are simple to do and, in fact, you’re probably already well on the way to doing them in your own training week right now.
If you’re a 50-year-old runner (or older), your journey over the half– marathon distance is all about one thing: recovery, especially as your muscles tend to repair more slowly after hard work than younger people.
Of course, you’ll need to do the actual running training and get used to half marathon pacing. But successful running at an older age is also about how well your body recovers.
For training to start working, be that from a complete beginner’s point of view or a seasoned veteran’s, you need to allow muscles time to break down, repair and grow stronger.
So, when you’re thinking about how long to devote to your training, think in 8-12 week blocks. A great plan is to train hard for three weeks, back off for a week and then repeat this.
To build up to the half marathon’s 13.1 miles, during the time you’ve put aside for this goal (at least eight weeks, but preferably 12), you could tackle one shorter run of around three miles, one medium run of around six miles and one longer run of around eight or nine miles.
Add a mile each week to your overall total and fit in a third element that involves a strength training session every 10 days, and you pretty much have the perfect formula.
Head out from the Hackney Marshes for the Hackney Half Marathon and experience everything east London has to offer. You’ll pass the Olympic Stadium with a mile to run, making it one of Britain’s most memorable and exciting courses to run.
Explore Cambridge’s historic colleges in your running shoes in the Cambridge Half Marathon. This iconic two-lap course is not only fast, it’s memorable for so many reasons. When else can you run through the grounds of Jesus or Trinity Colleges?
If you’re a dark blue fan, then 13.1 miles through the streets of Oxford past the colleges is a must (light blues, head to the race above). The Oxford Half Marathon is fast and flat, and takes in the city centre and surrounding countryside to maximise your sightseeing experience.
What’s not to like? Celebrate your amazing achievement of finishing the Alton Towers Half Marathon by spending the rest of the day on the incredible rides.
This fast, flat course offers everybody the chance to represent England in the over–50s category. After you’ve entered the Run Tatton Half Marathon, register your interest with England Athletics and you never know, if you run fast enough, you could be selected to don an England vest.
The leader of the pack, with more than £1 billion raised by more than one million runners. The Great North Run has a superb course, crossing the Tyne and passing the historic Gateshead Stadium before you eventually find your way to South Shields and the coast.
The racecourse is well known as the home of the Grand National, and it’s a wonderful location for a race too. The Aintree Half Marathon sees you run four laps around the circuit to give you an idea of what the horses experience. No fences, though.
If coastal routes are your thing, the Plymouth Half Marathon is a must. The race route includes Plymouth and the spectacular views of the harbour, plus a bridge crossing, so it’s memorable for so many reasons.
“A half marathon It was a good, realistic goal when I first began running, and was something I could build up to and achieve when a full marathon seemed daunting and out of reach,” says Phil Martin, an award-winning runner.
“For someone who is running their local Parkrun, the half marathon distance is a good challenging step up from 5k. From there, who knows?”
Martin, who was a 20-a-day smoker before he turned to running, has represented England at age-group level, won five British Masters titles, and, in 2018, took first place in the Himalayan 100 Mile Stage Race, run at the base of Everest.
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