Sub 2 hour Half Marathon Training Plan

Target Race Pace 09:07 per mile / 05:39 per km for a Sub 2 hour Half Marathon

This sub 2 hour half marathon training plan is designed to get you running the half marathon in just under the magical 2 hours marker in 1:59:31 minutes. Breaking the psychological 2 hours is a great achievement for many runners.

Successfully running a 2 hour half marathon means you will need to be capable of running at a sustained pace of 09:07 for each of the 13.1 miles which is 5:39 per km in new money.


Your Speed/Distance Training Zones: Sub 2 hour Half Marathon Training Plan

Pace per Mile / Km800m Intervals2km Intervals10km Race Pace
09:07 / 05:394min 16s - (11:25 kmph / 7mph)09:07 p/m / 05:39 p/km56min 20s
*for speed/distance conversation allow for a small amount of rounding up/ down.

Like all the training plans on this site, the sub 2 hour half marathon training plan will ask you to train at, or below, your target race pace for some sessions so before starting please ensure that you are able to run at your target race pace for at least a couple of miles. Ideally, you should already of completed a half marathon in or around the 2:00-2:15 mark before starting this plan.

Sub 2 hour Half Marathon Training Plan

DayWeek 1Week 2Week 34 (rec week)
Monday5 mile tempo
Slightly quicker than race pace, +1 mile warm up and down
Rest/ cross-train45 mins easyRest/ cross-train
Tuesday30mins easy45mins easyRest/ cross-train5 mile tempo
Slightly quicker than race pace, +1 mile warm up and down
WednesdayRest/ cross-train30mins easyRest/ cross-trainRest/ cross-train
Thursday4 x 2km
@9:07 p/m (11:20 p/2km) 2 min Rec
10k Paced Run
Aim for 56:40
10 x 1km intervals
@8:35 p/mile (5:39 p/km) 90s Rec
Rest/ cross-train
FridayRest/ cross-trainRest/ cross-trainRest/ cross-train45mins easy
Saturday45mins easy10 x 1km intervals
@8:35 p/mile (5:39 p/km) 90s Rec
45mins easyRest/ cross-train
SundayLong run, gentle pace: 60-75 minsLong run, gentle pace: 75-90 minsLong run, gentle pace: 90-120 minsRest/ cross-train

Time commitment: The 2 hour half marathon training plan requires roughly 4-5 hours of training per week over the course of each training cycle, in addition to any time spent cross training.

Breakeven Sessions – Sub 2 hour half marathon training plan

These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:

  • Easy/ recovery run – this should be no quicker than 10:00 p/m pace.
  • Long Run – 1-2 hours. Don’t worry about pace, all your miles somewhere in the region of 10-11:00 minutes per mile, just enjoy the ride.

Breakthrough Sessions – Sub 2 hour half marathon training plan

These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:

  • 800m Reps – these will be faster that your target race pace and should be at 8:35 p/m pace (4:16 per 800m) with a 90 sec jogged recovery. 11:25 km/per hour / 7mph for treadmill sessions.
  • 1km Intervals – same as above, faster than race pace, try to hit 8:35 p/m pace again (5:20 per km) with a 90 sec jogged recovery. 11:25 km/per hour / 7mph for treadmill sessions.
  • 2km Intervals – at race pace, so do 9:07 p/m pace (11:20 per 2km) with a 2 minute jogged recovery.
  • 10km Timed Effort – run a 10k race/training run at your maximum, try and aim for a sub 56min 40s.

The sub 2 hour half marathon training plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc.

It is recommended that after three months of using the 2 hour half marathon training plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.

To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.

4 Responses

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  1. Lucy Pugh says:

    Hey, I’m doing 12 half’s in 12 months this year and I’d love to get a sun 2 hour. May seem like a stupid question but do I do the recovery week leading up to the race?

  2. Matt says:

    Just want to say thank you, hit a 1:53.13 yesterday – Your plans are brilliant.

  3. Patrick says:

    Hi there! I noticed you mentioned a 1:45 half-marathon plan, but I can’t seem to find it. Do you still have it? Thanks so much!