Nailing a sub-2 hour half marathon

Welcome

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Before we get started please answer the following questions as honestly as you can.

Is this you?

  • Do you have some running experience?
  • Have run one or several half marathons and completed them between 2h and 2h10m and are now ready for the next step and go sub 2hours?
and / or
  • Can you complete (on a flat course) a 5k in 25-27minutes or a 10k in 53-57minutes race and now want a bigger challenge?
  • Are you able to run 30mins on your regular runs and at least an hour on a long run?
  • Have you consistently run trained for the last 6-8weeks, 2-3 times per week?
  • Does your weekly mileage average 12-18miles or 19-29km per week (based on an average pace of 10min/mile or 6:15min/k)?
  • Are you able to commit and bring your determination and consistency to complete a 16 week plan, that will have you running 3 times a week, progressively improving your fitness?
  • Do you have a  SmartPhone or watch, that is gps capable, can map where you run, allow you to manage your pace and preferably heart rate?

If you answered yes to these questions then this training plan is optimised for you!  This sub 2-hour half marathon training plan will improve your endurance progressively. You will build your stamina and speed with specific, proven workouts. You will perform goal pace workouts so that you will have the confidence to dial in your race pace. There are several predictor workouts so you can be sure of your ability to sustain your goal pace on race day.

If on the other hand this does not quite match your experience. Then get in touch, we personalise plans for athletes of all ages and capabilities to help them reach their running goals. Email us here: coach@rhodesrunner.com.

Subscribing to the Training Plan

This training plan is provided free of charge. Once you have subscribed and provided a start date for your training plan, The plan will be delivered weekly and in advance via email. You do have to subscribe to receive the weekly coach advice and planned runs. This is all most athletes need. You can then manage balancing your planned running with your own schedule. 

Alternatively, the training plan can be published on our private online training platform FinalSurge. This platform provides a number of features:

  • All your weekly planned workouts are in one place on a mobile app. 
  • You can easily move your workouts around to suit your schedule.
  • You get access to all the running metrics that the platform provides. 
  • You get access to all the running calculators to refine your training pace
  • You will be emailed the night before advising of the plan the following day.
  • You can synchronise workouts to your SmartWatch.
  •  If you have any questions regarding the training plan, our coaches can see what you have been doing (no one else can).

There is a one off set up cost to join our private coaching platform, if you want to.  

Training Plan access on FinalSurge

This is optional many athletes simply do not need to do this, if they are willing to self manage their training program. 

The Sub 2h Half Marathon Training Plan

We are qualified running coaches. But first and foremost we are runners. Included in this training plan is all the advice I wish I had had when preparing for my first sub 2hour half marathon. I know you will find it useful. 

Duration: 16 weeks

Runs per week: 3

Optional runs or cross training: 2-3

Time per week: 105 – 235mins

Workouts per week: 1

Each planned run includes a range of duration or distance and pace. This means that actual mileage may vary. The paces will progressively advance through the training plan, so that you are always optimally challenged. The training plan is flexible and has been designed to flow in and around your life commitments. You can easily move runs around based on your schedule.

The pace range is provided to allow flexibility for you to adjust the pace based on how you are feeling. We all have bad days, rather than not run, do the planned workout at the slower end of the range. The converse is also true, feel great run toward the faster end of the range.

Paces and distances are provided in miles or kilometers - You choose!

Example weekly plan

Minutes per mile ( and kilometer) are provided in this example. You will need to specify your preference on sign up. 

Week 1 (duration 105-150mins)

Phase: Base fitness

Monday – Recovery or Cross Train, 30mins, pace 9:39-10:38m/mile (5:59-6:29m/km)

Tuesday – Easy Run 30-45mins, pace 9:39-10:38m/mile (5:59-6:29m/km)

Wednesday - Recovery or Cross Train, 30mins, pace 9:39-10:38m/mile (5:59-6:29m/km)

Thursday – Progression Run 30-45mins, pace 9:39-10:38m/mile (5:59-6:29m/km), last 10 mins at Half Marathon goal pace, 8:36-9:06m/mile (5:21-5:40m/km)

Friday / Saturday - Recovery or Cross Train, 30mins, pace 9:39-10:38m/mile (5:59-6:29m/km)

Sunday – Long Steady Run, 45-50mins, pace 9:45-11:00m/mile (6:01-6:46m/km)

There is an easy to use Glossary of terms that describes each type of run 

Good luck with your training. If you have any questions please do not hesitate to get in touch.

Contact us here

Be sure to read our other getting started articles and running insight here.

By using this training plan you agree to our terms of service and acknowledge our liability waiver.

 

Other useful information 

  1. Why run?

Running is good for you! The Greeks knew it, Eluid Kipchoge knows it and so does the medical community. Moreover, running or any form of activity offsets the disastrous health impacts for those of us (the majority) with a largely sedentary lifestyle. Running offers numerous physical, mental, and emotional benefits, making it a popular and accessible form of exercise. 

  1. Need some running inspiration, become extra-ordinary.

Running is a journey of self-discovery that can propel ordinary individuals to extraordinary heights. It teaches us that we are capable of far more than we initially believed, instils confidence, nurtures the mind-body connection, and fosters a sense of community. So, the next time you lace up your running shoes, remember that each step is not just a stride forward but a testament to your untapped potential and the extraordinary person you are becoming. 

  1. How to set and conquer running goals

Embark on your running journey with a strategic plan, dedication, and a passion for progress. By following these focused steps, you'll be well on your way to achieving your running goals and experiencing the joy of reaching new goals. 

  1. Do I have the right gear, what do I need?

You do not need to dress like an Olympian or those serious club / recreational runners you see at ParkRun. There is however a reason why Olympians have all the gear: its comfortable and it works for them. You should work on the same principle: What is comfortable and works for you. 

  1. What should I expect from training?

Training is ultimately about showing your body what to expect on race day. You can’t talk to your body or tell it what is going to happen and what you want it to do; well, you can but people might think you strange. What you must do is take your body on the journey, show it the actions that will be required on the day. By the time you get to your event, your body, your mind, through your training and practice, will know the technique, the distance, the terrain, the weather, the course, how to use the aid stations, and the speed to run, to complete or compete. You will practise all this in your training. BRING IT ON.

It’s that simple, this is all training is. You just need a plan that incorporates all these aspects and helps you maximise the benefit of the time and effort you put in. 

  1. Common mistakes runners make and how to avoid them

Being forewarned is forearmed. By avoiding these common mistakes and adopting a thoughtful, gradual approach to running, you can enhance your performance, reduce the risk of injuries, and make your running experience more enjoyable. Remember to prioritise your wellbeing and make adjustments as needed based on how your body responds.

 

 Be The Best You Can Be