Half Marathon Training Calculator
Half Marathon Training Calculator
Calculate your estimated time to complete a half marathon based on your current running ability.
Estimated Half Marathon Time
Training Recommendations
- Next Step: Schedule a 13-mile run at least two weeks before race day
- Key Tip: Start race at 10-15% slower pace than your current pace
- Recovery: Focus on sleep, hydration, and protein intake
Running 11 miles is a big deal. It means you’ve already done more than most people ever will. But when you look at a half marathon-13.1 miles-you might wonder: can you run a half marathon if you can run 11 miles? The short answer? Yes, you absolutely can. But it’s not just about mileage. It’s about how you got there, how you recover, and what you do next.
Why 11 Miles Is a Strong Starting Point
Most beginner half marathon training plans start with a longest run of 8 to 10 miles. If you’re already hitting 11, you’re ahead of the curve. You’ve built the endurance. You’ve trained your body to hold pace for over an hour and a half. You’ve probably learned how to hydrate, how to fuel, and how to push through that rough patch around mile 9.
Running 11 miles isn’t luck. It’s consistency. That means your muscles, tendons, and cardiovascular system have adapted. Your body knows how to burn fat for fuel. Your lungs have gotten better at pulling in oxygen. Your mind has learned to quiet the noise when your legs start to scream.
But here’s the catch: 11 miles isn’t 13.1. That extra 2.1 miles? It’s not just distance. It’s mental fatigue. It’s muscle breakdown you haven’t felt yet. It’s the point where most runners hit the wall-not because they’re weak, but because they didn’t prepare for the unique stress of the full distance.
The Gap Between 11 and 13.1 Miles
That last 2.1 miles isn’t a sprint. It’s a slow burn. At your current pace, it’s about 20 to 25 minutes of extra running. Sounds manageable? It is-if you’ve trained your body to handle sustained effort. But if you’ve only ever run 11 miles once, and then stopped, you’re not ready.
Think of it like this: if you’ve hiked 11 miles on flat ground, you’re not ready for an 13.1-mile hike with a steep climb at the end. The half marathon doesn’t change much in terrain, but your body doesn’t know that. It only knows: “I’ve never gone this far before.”
Most runners who try to jump from 11 to 13.1 without a plan crash hard. They bonk. They walk. They feel like they’ve been hit by a truck. And then they swear off running for months.
You don’t want that. You’ve already done the hard part. Don’t waste it.
What You Need to Do Next
You don’t need a 16-week plan. You don’t need to run 15 miles every weekend. You need three things: one longer run, one speed session, and one recovery strategy.
- Do one 13-mile run-at least two weeks before your race. Not race pace. Not even close. Just steady, easy pace. Walk if you need to. The goal isn’t to crush it. It’s to prove to your brain that 13.1 is possible. This run is your confidence builder.
- Add one tempo run-a 30-minute stretch at a pace just harder than your easy run. This teaches your body to handle fatigue without breaking down. You don’t need to do it every week. Once every 10 days is enough.
- Recover like a pro-sleep 7+ hours, hydrate with electrolytes, eat protein within 30 minutes after long runs. Your body repairs itself while you sleep. If you’re running 11 miles and then going to bed at midnight with a beer and chips, you’re sabotaging your progress.
That’s it. No fancy gear. No expensive apps. Just three simple actions.
What to Avoid
Don’t try to run 13.1 miles the day after your 11-mile run. Your body needs time to recover. Pushing too hard too soon leads to injury-plantar fasciitis, shin splints, IT band pain. These aren’t just annoying. They’re race-killers.
Don’t skip your easy days. You don’t need to run every day. In fact, running too much increases your risk of burnout. Three to four runs a week is plenty. Two of them should be easy. One should be your long run.
Don’t rely on motivation alone. Motivation fades. Discipline sticks. If you show up for your 13-mile run because you said you would-even if you’re tired, even if it’s snowing in Calgary-you’ve already won.
How to Pace Yourself on Race Day
On race day, your goal isn’t to beat your 11-mile time. It’s to finish strong. Start slower than you think you should. If you usually run 11 miles at 8:30 per mile, start at 9:00. The first 5 miles should feel easy. The next 5 should feel steady. The last 3.1? That’s where you find out who you are.
Most people start too fast. They feel good at mile 2 and think, “I’ve got this.” By mile 10, they’re gasping. You won’t be one of them. You’ve already run 11 miles. You know what fatigue feels like. Now you just need to trust your training.
Use the crowd. Use the music. Use the signs. Let the energy pull you forward. Your legs might be tired, but your mind? It’s ready.
Real Stories, Real Results
A friend of mine ran her first half marathon after hitting 11 miles on a trail run in Banff. She didn’t train for weeks. She just added one 13-mile run, ate better, and slept more. She finished in 2:07. No medal. No podium. But she cried at the finish line-not from pain, but from pride.
Another guy I know, a 52-year-old teacher from Edmonton, ran 11 miles on a treadmill during winter. He added a 13-mile loop around Prince's Island Park. He walked the last 0.5 miles. He still finished. He said, “I didn’t run 13.1 miles. I ran 11 miles, and then I kept going.” That’s the mindset.
You’re Closer Than You Think
Running a half marathon isn’t about being the fastest. It’s about being the one who showed up when it mattered. You’ve already proven you can run farther than most people ever will. Now you just need to stretch that limit by two miles.
It’s not about talent. It’s about preparation. It’s about respect for the distance. You don’t need to run 15 miles. You don’t need to do speedwork every week. You just need to take the next step.
So go ahead. Sign up. Schedule your 13-mile run. Lace up. And run. Not because you have to. But because you already know you can.
Can I run a half marathon if I’ve never run more than 11 miles?
Yes. If you’ve run 11 miles comfortably, your body is already adapted to long-distance running. The key is adding one 13-mile training run and focusing on recovery. You don’t need to run longer than that before race day.
Do I need to run 13.1 miles in training before the race?
No, but it helps. Most runners finish their half marathon without ever running the full distance in training. One 13-mile run two weeks before the race is enough to build confidence and prepare your body for the extra distance.
What if I feel tired during the last few miles?
It’s normal. Even experienced runners slow down or walk briefly in the final stretch. If you’ve trained well, you’ll still finish. Walking for 30 seconds doesn’t mean you failed-it means you’re smart. Keep moving. Every step counts.
Should I change my diet before the race?
Yes, but simply. Eat more carbs in the 3 days before the race-rice, pasta, potatoes, oats. Don’t try new foods. Stick to what you know works. Hydrate well. Avoid alcohol and heavy fried foods 48 hours before.
Is it safe to run a half marathon after running 11 miles?
Yes, if you’re healthy and have been running consistently. If you’ve had any injuries in the past 6 months, get clearance from a doctor. Otherwise, your body is ready. Just don’t rush into it-give yourself 2-3 weeks to prepare properly.
Next Steps
If you’re serious about finishing your half marathon:
- Write down your race date.
- Schedule your 13-mile run exactly two weeks before.
- Plan your easy days-don’t run hard the day before or after your long run.
- Buy a pair of socks that don’t blister. Seriously. That’s the #1 reason people quit.
You’ve already done the hard part. Now it’s just about showing up one more time.
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