Week 9 Nailing a Sub 2 Hour Half Marathon

Week 9 (duration 140-210mins)

Phase: Half marathon specific training

Welcome to week 9! You have completed the base, running strength and endurance elements of the training plan, well done! Now, we move into the half-marathon specific training. This is where we really dial into that all important race pace. This is where we show the body, how it feels to run at the goal pace. More importantly you become confident that you can not only hit race pace, but you can sustain it!

Make every effort to maintain the goal pace and time range provided. This may feel hard, but that’s ok. What is important here is that you can do it. You can lock in that pace. Trust the process it will get easier as we progress through this part of the training plan.

This part of the training plan also continues to build your running endurance to give you the confidence that you can cover the distance, come race day.

Monday – Rest / Day off

Tuesday – Easy Run 40-50mins, pace 5:59-6:33

Wednesday - Recovery or Cross Train, 30mins, pace 5:59-6:33

Thursday – Goal Pace workout. Warm up 10-15mins (5:59-6:33), run 20-30mins at goal pace (5:21-5:40) and 10-20mins to cool down (5:59-6:33)

Friday / Saturday - Recovery or Cross Train, 30mins, pace 5:59-6:33

Sunday – Long Steady Run, 60-90mins, pace 6:01-6:46


Useful Links

Recovery, every runner’s secret training weapon

Glossary of running terms

Rate of Perceived Exertion (RPE)

How to warm up and cool down

When Not to Run, When to Change a Workout