Running a half marathon is an impressive accomplishment that requires months of consistent training. After all, running 13.1 miles without stopping requires physical endurance, mental stamina, and determination.
For most runners, a sub 2 hour half marathon is doable and within the wheelhouse of the average middle-of-the-pack runner with dedication and a good half marathon training plan to follow.
In this 2 hour half marathon training guide, we will discuss how to train to break two hours in the half marathon and provide you with our very own training plan to follow to get you that PR.
What Is The Sub 2 Hour Half Marathon Pace (In Km And Miles)?
A half marathon is 13.1 miles or 21.08 kilometers.
Therefore, a sub-2-hour half marathon requires an average race pace of just under 9:09 minutes per mile or 5:41 per kilometer.
You will want to run slightly faster to build in a buffer.
Therefore, our sub-2-hour half-marathon training plan works with a 1:55 finish time and corresponding paces of:
8:46 / mile and 5:27 / kilometer
Keep this pace handy, as you’ll use it extensively throughout your training.
You’ll want to check your GPS watch periodically throughout your race to ensure you are on pace.
It’s fine to go faster than this pace, but don’t go too much faster—all we want to do is finish within 2 hours, right? The last thing you want to do is use up all your energy early on, which you will need later in the race.
Our Half-Marathon Pace Calculator provides a downloadable chart of the even splits for a 2-hour half marathon. To get the recommended pace, enter 1:55:00 rather than 2:00:00.
Are You Ready To Take On This Training Plan?
If this is your first half marathon, I suggest using a training plan without a specific time goal.
If you have run a half marathon or two, you already have a good idea of your current fitness level. Depending on the results of a time trial, you can see if this plan is appropriate for you.
To ensure you are ready to take on this time-based training plan, take a 3K or 5K test or use a recent road race result. These tests should be an all-out effort that you can hold for the duration of that specific distance.
The suggested results to take on this training plan are the following: 3K in 14:34, 5K in 25:00, or 10K in 51:54
What Training Methods Are Used In This Training Plan?
Since we are aiming for a specific time goal, we will combine two training methods: Rate of Perceived Exertion and Pace Training.
Rate of Perceived Exertion (RPE) is a method of training based on perception or how you feel. The scale ranges from 1 to 10, with 1 being extremely comfortable and 10 being an all-out sprint. Here is a complete explanation of RPE.
Pace Training, on the other hand, involves maintaining a specific pace, measured in minutes per kilometer or mile, for specific intervals during your run. It’s like setting a rhythm for your body to follow, ensuring you stay on track towards your time goal.
What Are The Key Training Sessions In This Training Plan?
Jump to the end of the post to get a copy of our sub-2-hour half-marathon training plan.
My training plan aims to increase your maximum mileage and develop your running base to become super strong.
This is a key ingredient in running a consistent pace for two hours.
So why do you need a training plan?
Your training plan is going to be your guide.
By mapping everything out at the start of your training, you are giving your schedule some structure, allowing gradual increases in mileage and pace.
Alongside a rest day or two, here are the different types of training I recommend and have included in the downloadable training plan.
#1: Race Pace Run
Race-pace runs are just that: runs where you practice your estimated race pace for either specific intervals or the duration of the workout.
Warm up for 3 km or 2 miles and cool down for 3 km or 2 miles before and after each workout.
For a sub-2 hour half marathon, your race pace is 5:27 / km or 8:46 / mile.
#2: Long Runs
Long runs gradually increase your volume, vital in preparing you for race day.
Unless otherwise indicated, most long runs will be run at a conversation pace, with an RPE of 3-4.
Long runs are also used as dress rehearsals for your race, so you should use them to practice race fueling and hydration strategies.
These runs allow you to very gradually build up your maximum mileage. My training plan shows the longest run is 11 miles or around 18 km.
This means that during your half marathon, the final stretch will be uncharted territory.
Don’t worry – if you’ve followed the training plan, even for your first half marathon, you’ll be conditioned to hold your pace throughout these last miles.
See also: How long should my longest long run be?
#3: Threshold Intervals
Threshold intervals are a type of speedwork.
You run the threshold intervals at your threshold pace, which, for our purposes, is 5:16/km or 8:28/mile.
These workouts improve your speed and ability to sustain harder efforts for longer periods.
Warm up for 2 km or at least 1 mile before and cool down for 2 km or 1 mile after the workout.
#4: Tempo runs
Tempo Runs are longer blocks of threshold training.
You will run for the indicated km, miles, or time at a sustainable, hard effort, an RPE of 6-7. You will run at a hard pace, but one you could hold for 60 minutes.
These runs improve your ability to run faster and harder for longer.
Warm up for 3km or 2 miles before each tempo run, and cool down with 3km or 2 miles afterward.
#5: Strides
Strides are short accelerations in which you begin easy and increase your effort level to almost top speed, RPE 8-9, and then gradually return to your initial pace.
Each workout will indicate the number of strides and their duration. You may run them at any time throughout the run. The rest of the run should be run at an easy, conversation pace.
#6: Distance Runs
Distance runs, also known as base-building runs, are crucial to your training. These runs, performed at a comfortable, conversational pace, help you gradually increase your volume and improve your aerobic base.
The rate of perceived exertion should be between a 3-4 on a scale of 1-10.
#7: Recovery Runs
Recovery runs are slightly easier than distance runs, with a rate of perceived exertion of 2-3. These runs aim to recover from a harder session and add easy volume to your week.
#8: Strength Training
Strength training is not just a beneficial addition to your running training plan; it’s necessary. It plays a crucial role in correcting muscle imbalances, making you a fitter, stronger, and faster runner, and, most importantly, it helps you stay injury-free.
Aim for two strength training sessions per week, ideally on Tuesdays and Thursdays in the PM, but whenever you can fit it in best. Incorporate compound exercises such as squats, lunges, glute bridges, calf raises, planks, push-ups, and rows.
Can I Break a 2-Hour Half Marathon For My First Half Marathon?
While it is possible for first-time half-marathon runners to follow a two-hour training plan with the goal of breaking the two-hour barrier on their first try, I suggest that new runners do not set a race time goal for their first half-marathon.
Generally, setting the goal to get through the half marathon training program healthy, enjoy the race day experience, and finish without needing to walk (unless you are specifically following the run-walk approach) is a great goal for a debut.
However, the caveat here is that if you aren’t necessarily a new runner but have been running for several years and have done a bunch of shorter races such as 5Ks, 10Ks, and longer runs in training upwards of 10 miles or more, setting a half-marathon pace goal or finish time goal can certainly be reasonable.
According to Running Level, a site that compiles and reports average finish times for different race distances based on age, sex, and ability, the average half marathon time across all ages and sexes is 1:50:15.1Half Marathon Times By Age And Ability – Running Level. (n.d.). Runninglevel.com. https://runninglevel.com/running-times/half-marathon-times
The average half marathon time for men is 1:43:33, which is 7:54 mile pace, and the average half marathon time for women is 2:00:12, which is 9:11 minutes per mile pace.
A sub-2-hour half marathon time goal is appropriate if your current fitness level is around 52 minutes for a 10K and your average weekly mileage is at least 20 miles per week.
What Are The Best Tips For How To Break 2 Hours In The Half Marathon?
Here are a few additional training tips that can help you reach your half-marathon finish time:
#1: Don’t Neglect Nutrition
If you are going to run a half marathon in 2 hours, you will need to consume carbs and hydrate during the race and your long training runs.
You should practice your fueling strategy on your long runs as you build up towards the half marathon distance.
Even though you may not run the full half marathon distance in your training plan before race day, your average pace for the longer runs in training will be slower than your intended sub 2-hour half marathon pace per mile, so the time on your feet will be roughly the same.
Even for some of the shorter long runs in the half marathon training plan build-up, you should work on your hydration and energy gels or other carbs you plan to ingest to get used to the feeling of fueling and digesting carbs and fluids on the run.
Consider sports drinks and electrolytes if you sweat a lot and have trouble eating energy gels, dried fruit, maple syrup, or other fuel options for half marathon runners.
Aside from your hydration and fueling strategy for race day and longer training runs, you should also be dialing in good nutrition in your everyday life to support recovery.
Make sure you are getting an adequate number of calories, plenty of protein spaced out during the day, carbohydrates, healthy fats, and vitamins and minerals.
Consider working with a sports nutritionist if you struggle with your diet or feel like you are not recovering well from your workouts.
#2: Decide On a Pacing Strategy
Just because the 1:55 mark for a half marathon means that you need to run at an average pace of 8:46 minutes per mile on race day does not mean that you need to run every single mile in the race in exactly nine minutes and nine seconds.
There are different half-marathon pacing strategies.
Experienced runners do tend to run even splits or negative splits. Even splits mean that you will be right around that average sub 2-hour half marathon pace for the whole race, give or take a couple of seconds.
The negative splits pacing strategy means that you will actually start at a slower average pace than 8:46 minutes per mile, but after the first half of the race, you will pick up the pace and run the second half at a faster pace per mile.
Therefore, the resultant average pace taking you across the half-marathon finish line will be under the 2-hour mark.
For example, experienced runners might start at a 9:00 mile pace as they warm up during the first couple of miles on race day and then eventually drop down to an 8:46 per mile pace or even a faster pace for the final few miles before crossing the finish line in under 2 hours.
You can use your training sessions to experiment with different pacing strategies but also to become intimately familiar with your goal average half marathon pace.
That way, come race day when there is so much hubbub and excitement of the crowd around you, you will be less likely to fall prey to running a faster pace than your current fitness level supports.
Some bigger half-marathon races will actually have pace groups who intend to hit a certain time goal.
A pace group can be helpful for your first half marathon or for those who have trouble running even splits and have a specific goal race pace that is a round number, such as a sub-2-hour half marathon or a 1:45 half marathon time.
However, keep in mind that you will not have control over the pacing strategy used by one of these pace groups, so it might not be your preferred approach to achieving your goal half-marathon time.
#3: Work With a Running Coach
A running coach can help tailor your training plan to exactly what you need and provide other individualized training tips to help you run a sub 2-hour half marathon.
We also encourage everyone to join the Marathon Handbook Facebook group for more training tips from fellow runners on running a sub 2 hour half marathon.
Although our 12-week half marathon training plan doesn’t guarantee that you will run a sub-2-hour half marathon, if your current fitness level is appropriate for this time goal and you can follow the training schedule, hopefully, things will come together on race day.
Either way, try to enjoy the training and race experiences.
It is always better to arrive on race day healthy but a little slower than to risk injury because you are wedded to a 2-hour half-marathon goal.
After you break the 2-hour half-marathon mark, you might consider training for a full marathon!
Download The Sub 2-Hr Half Marathon Training Plan:
Check Out The Premium Version of The Sub 2-Hour Half Marathon Training Plan . . .
We’ve teamed with TrainingPeaks to offer a premium version of the Sub 2 Hour Half Marathon Training Plan:
Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress.
Check out the premium sub 2-hour half-marathon training plan here!
Other Suggested Half Marathon Training Plans:
Beginner + Novice Training Plans
- Couch To Half Marathon Training Plan
- 5k To Half Marathon Training Plan
- Beginner 16 Week Half Marathon Training Plan
- 15 Week Beginner Half Marathon Training Plan
- 12 Week Half Marathon Training Plan
Intermediate + Advanced Half Marathon Training Plans
- 10k To Half Marathon Training Plan
- 10 Week Improver Half Marathon Training Plan
- 8 Week Half Marathon Training Plan
- 6 Week Half Marathon Training Plan
- 4 Week Half Marathon Training Plan
Time-based Half Marathon Training Plans
- Sub 2-Hour Half Marathon Training Plan
- 1:45 Half Marathon Training Plan
- 1:30 Half Marathon Training Plan – 12 Weeks
- 1:30 Half Marathon Training Plan – 8 Weeks
Check out the Half Marathon Training Plans page for more.
the downloadable half marathon training plan, is this for a complete novice or if you want to complete the race in under 2 hours? I’m unsure on how to customize it even though I have read your post. Still very confused therefore I would rather just follow one that is already done. Can you help me please.
Hey Tara, depending on your running ability, it is definitely possible to adopt this training plan as a novice! The trick would be to try and follow it for the first week or two and see how you go!
Hi Thomas,
Thank you so much for making the plan available for free and for your service to the running community! I’m just curious how you calculated the interval sprints into equivalent km or miles to add up to the weekly volume?
E.g. in week 1, 2 x 800m is calculated as [(2 x 1.2) + 5] = 7.4 km instead of 1.6 km. Would you please kindly let me know the rationale?
I was just trying to modify the plans a bit to fit my schedule but realised that the formula also needs tweaking.
I appreciate all the wonderful resources on this website and I hope I’ll get to learn from you with the calculation. Thanks in advance!
Hey Pipi,
Check out the guidance notes attached to the plan – each 800m sprint circuit should be followed by 400m cool down, which makes the 1.2km number. The +5 is to account for the 2.5km warm up and 2.5km cool down either side of the plan.
Thanks
Thomas