🏃‍♂️🏃🏻‍♀️Are you a half marathon runner or have you ever considered running one❓☺️

Are you a half marathon runner or have you ever thought about taking on the challenge? Let’s jump into some important insights that can help you understand average half marathon performance and what it takes to achieve your goals.

One of the key factors that determine your running performance is VO2max, which measures how effectively your body uses oxygen during intense exercise. If you’ve ever wondered what VO2max you need to reach specific half marathon times, you’re in the right place. After analyzing the data, we’ve found some interesting benchmarks for various performance levels.

For those aiming for a sub 1:40 half marathon, you’ll need a VO2max of at least 50 ml/min/kg. If you’re pushing for an elite level, finishing a half marathon in around one hour will require a VO2max of 80 ml/min/kg or more. But what do these times really mean? Let’s break it down by gender and performance level.

For men weighing around 75 kg with 15% body fat, here’s how the times stack up:

• Untrained runners typically finish at about 2:15 hours, which corresponds to a VO2max of around 40 ml/min/kg.
• Recreational runners average around 1:40 hours, needing a VO2max of approximately 50 ml/min/kg.
• Competitive runners clock in at about 1:30 hours, requiring a VO2max of roughly 60 ml/min/kg.
• Performance-level athletes achieve around 1:20 hours, aligning with a VO2max of 70 ml/min/kg.
• Professionals finish in about 1:10 hours, showcasing a VO2max of 80 ml/min/kg or higher.

Now, let’s look at the numbers for women, who generally weigh around 65 kg and also have 15% body fat:

• Untrained women typically finish around 2:30 hours, corresponding to a VO2max of about 35 ml/min/kg.
• Recreational runners average about 1:55 hours, needing a VO2max of roughly 45 ml/min/kg.
• Competitive runners clock in at around 1:45 hours, requiring a VO2max of approximately 55 ml/min/kg.
• Performance athletes achieve around 1:35 hours, aligning with a VO2max of 65 ml/min/kg.
• Professionals finish in about 1:25 hours, showcasing a VO2max of 75 ml/min/kg or higher.

Understanding your VO2max is vital because it gives you insights into your potential and helps you set realistic goals. It’s a key measure of how well your body utilizes oxygen, which directly influences your endurance and speed.

So, whether you’re just starting out or aiming for a personal best, knowing these numbers can guide your training and motivate you to push your limits. Remember, every runner starts somewhere, and with dedication and the right training, you can reach your half marathon goals!

View original post on Instagram

Tags: #afasteryou #endurancesports #triathlon #swimbikerun #cyclinglife #ironman #vo2max #performanceoptimization #triathlete #triathlonworld #triathlontraining #endurancetraining #enduranceathlete #cyclingtraining #cyclingclub #ironmantraining #performancecoaching #fitness #fitnessmotivation #runner #running #runrunrun