The half marathon is endurance running's sweet spot: long enough to demand months of preparation, fueling strategy and real mental architecture, short enough that a fit athlete recovers within days instead of weeks. It's raced just below threshold for 90 minutes to 2.5+ hours, making it the truest common test of sustained aerobic power. For CrossFit athletes it's a humbling specialization check - and finishing one strong proves an engine that no 20-minute metcon can.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 2:30+ | 2:45+ |
| intermediate | 2:10 | 2:22 |
| advanced | 1:50 | 2:00 |
| elite | sub 1:35 | sub 1:45 |
Times in h:mm.
The race is decided by kilometers 15-21, so everything before must feel restrained: open at goal pace +5-10 s/km, settle, and start racing only past 15. Fuel every 30-40 minutes (gels or equivalent) starting at 40 minutes in - waiting for hunger is waiting too long. Nothing new on race day: shoes, breakfast and gels all rehearsed on long runs. Build with a 10-14 week block peaking at a 16-18 km long run. Bank sleep, not pace.
Beginner: the 10k comes first. Then a 10-14 week half plan with three runs weekly (intervals, tempo, long run) gets most athletes to a strong finish.
Log every result, see your progress over time, and know exactly where you stand.