As promised, I am providing a 12 week plan for running a Half Marathon in 2 Hours or less. This 12 week plan assumes that you have built a 21-31 mile base before beginning. As we discussed before, you do not need any more than 30.57 miles to run your best Half Marathon. Any additional miles is just icing on the cake. But your goal is to be consistent in the 21-31 mile range – less when you are running a weekend race and more when your weekend has a long run scheduled.
Now a couple of additional items to go over before you start this program. You must be able to accomplish two things – a distance goal and a speed goal. The distance is easy to determine. Can you run 6 miles in the first week of a 12 week program? Can you run 11 miles in the ninth week of the program? If so, you've met the distance goal.
For the speed portion of the goal, there is a whole different criterion you must meet.
Jeff Galloway, in his 'Marathon' Book, has a simple test to determine how fast you can run a marathon. After warming up, a runner will run their fastest one mile – no to the point of being ready to puke, but at least a speed that puts you out of breath or close to maxing out on your ability to continue running. The runner will then take that time, add two minutes, and multiple it by 26.2 (the distance of the marathon in miles). That total will give you the total time in minutes. Divide that time by 60 and you have the hours and a percentage that you multiple by 60 to get the minutes.
An example to demonstrate this. Say that I follow this test and run a mile, as quick as I can without killing myself and it ends up being a 7 minute mile. I take 7 minutes, add 2 minutes and have 9 minutes. Multiplied by 26.2 and my total is now 235.8 total minutes. Divide 235.8 by 60 and it shows it would take me 3.93 hours to run a marathon. (If I apply .93 hour times 60, my net time would be 55:48, so the time would be 3:55:48 to run the marathon).
This rule can be applied to the speed you need to run to accomplish a 2 hour Half Marathon. But the time needed for that mile run would need to be adjusted because you are running a Half Marathon not a Full Marathon as used in the Galloway example. Don't worry, I'm saved you the trouble of that calculation.
To run a Half Marathon in less than two hours, you will need to run a 7:30 mile. But you will also have to show you can run farther (not at the 7:30 pace) during your training to achieve the speed goal. Your goal will be to run a sub-26 minute 5K race (this is an 8:21 minutes per mile pace). You don't have to do this your first week of race training, but by two weeks before your Half Marathon Race.
To meet the speed goal, you will find a treadmill or track workout that I've included each week. It starts out with ¼ mile repeats at a 1:50 minutes per mile pace (on the treadmill this is the 8.2 speed). That is your goal for the first 4 weeks. The last 8 weeks are ½ mile repeats at a 3:45 minutes per mile pace (on the treadmill the setting is 8.0). Your goal is to warm up for a mile, and then alternately run 1:50 for a ¼ mile followed by walking for 1:50. The number of these repeats are shown on the schedule by each week.
The tempo runs shown on the attached schedule are run at your marathon race pace (9:09 minutes per mile). For these, you run a warm up for 1.5 miles, 4.0 miles at tempo pace, and .5 mile cool down.
Below is the total 12 week plan. Please review and let me know if you have any questions on anything on the schedule that is confusing. For those of you reading this blog on an electronic reader, if the schedule is too condense, please contact me at marathonmadman@gmail.com and I will forward an Excel file for your review.
1/2 Marathon Training Plan to Run a sub-2:00 1/2 Marathon [9:09 minute per mile pace] | ||||||||
Treadmill Workout** | Tempo*** | Long Runs/Races | ||||||
| Average Pace | |||||||
Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | for Saturday |
1 | 3-4 miles | Off | 6 x 1:50 440s [8.2] | 3-4 miles | 6 Tempo | Off | 6-9 Miles | > 10:00 MPM |
2 | 3-4 miles | Off | 6 x 1:50 440s [8.2] | 3-4 miles | 6 Easy | Off | 5K Race [27:00] | 8:42 MPM |
3 | 3-4 miles | Off | 6 x 1:50 440s [8.2] | 3-4 miles | 6 Tempo | Off | 7-10 Miles | > 10:00 MPM |
4 | 3-4 miles | Off | 6 x 1:50 440s [8.2] | 3-4 miles | 6 Easy | Off | 5K Race [26:45] | 8:37 MPM |
5 | 3-4 miles | Off | 3 x 3:45 880s [8.0] | 3-4 miles | 6 Tempo | Off | 9-11 Miles | > 10:00 MPM |
6 | 3-4 miles | Off | 4 x 3:45 880s [8.0] | 3-4 miles | 6 Easy | Off | 5K Race [26:30] | 8:32 MPM |
7 | 3-4 miles | Off | 5 x 3:45 880s [8.0] | 3-4 miles | 6 Tempo | Off | 10-12 Miles | > 9:30 MPM |
8 | 3-4 miles | Off | 6 x 3:45 880s [8.0] | 3-4 miles | 6 Easy | Off | 5K Race [26:15] | 8:27 MPM |
9 | 3-4 miles | Off | 7 x 3:45 880s [8.0] | 3-4 miles | 7 Tempo | Off | 11-13 Miles | > 9:30 MPM |
10 | 3-4 miles | Off | 8 x 3:45 880s [8.0] | 3-4 miles | 7 Easy | Off | 5K Race [25:59] | 8:21 MPM |
11 | 3-4 miles | Off | 6 x 3:45 880s [8.0] | 3-4 miles | 7 Tempo | Off | 8-10 Miles* | > 10:00 MPM |
12 | 3-4 miles | Off | 4 x 3:45 880s [8.0] | 3-4 miles | 3-7 Easy* | Off | 1/2 Marathon | 9:09 MPM |
**- For Treamill workout, Warmup for 1 mile at a 9 -10 minute pace, then repeat intervals with 1:50 [or 1/4 mile on treadmill]. | ||||||||
-Cool Down with 1/2 mile slow. | ||||||||
*** - Tempos are done at race pace. So '7 Tempo' mean that you will warm up with 1.5 miles, go 4.0 miles at pace (9:09 minutes per mile on average) and with a 1/2 mile cool down. For '* Tempo', the pace distance changes to 5.5 miles. | ||||||||
To Do's | ||||||||
- To run a 2:00 1/2 Marathon, you need to run a 25:59 5K | ||||||||
- A 25:59 5K equals a 8:21 minutes per mile | ||||||||
-To run a 25:59 5K, you need to run a 7:30 mile. | ||||||||
-To run a 7:30 mile, you need to run 1/2 mile repeats @ 3:45. | ||||||||
92 comments:
Thanks for the post! I can't wait to give this plan a try!
I stuck to this program and it worked!! I just ran the Jacksonville Marine Corps Half Marathon in 1:54:53(bib # 1957). Thanks for the great training plan.
Thanks for the plan, this was great. I ran two half marathons (both large events) and wore my Garmin watch for both to help with pacing. For both events, my Garmin registered distances of nearly 13.3 miles -- almost 0.2 miles longer than expected. I ran my planned race pace and finished 13.1 miles under 2 hours -- but because the race was an extra 0.2 miles, my official race time was over 2 hours. I just point this out so people can adjust their training to assume a slightly faster race pace given the extra distance of some of these events.
I was still pretty happy given that I knocked 16 minutes off my previous race time, but will plan accordingly for next year's training!
Hi,
Can I check - for the Tuesday runs, are the figures in square brackets the min per mile? Also, are the Tuesday runs broken up with a short walk? So if it says
6 x 1:50 440s [8.2]
That means 6 repeats at 8:20 per mile, with a break in between? What is the 440s?
Thanks
Hi, Just wanted to thank you for your excellent training plan. I followed it before my first half marathon (last weekend in Edinburgh) and am happy to have completed it in 1:52. Looking forward to reading your other helpful posts and using your tips in my next one too. Thanks!
Used this program and finally (after 4 unsuccessful tries) got under 2 hours. Finished the Minneapolis Marathon in 1:59:12.
Thanks for the program.
Hi,
I am wondering if the 6x 1:50 440s [8.2] means 6 repeats of 1min 50 sec with 8.2min per mile right?
What's 440s?
I believe that the 6 x 1:50 440s [8.2] means you run at 8.2 MPH over a 440 (1/4 mile, or 1 lap around a track) and repeat 6 times. running at that speed should put you at about 1:50 for the one lap of the track.
On Sunday and Wednesday it says 3-4 miles....what speed is the meant to be performed at??
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I finally found this The Sub 2 hour half marathon in 12 weeks Plan. This is the most in depth, step by step guide of how to break the Sub 2 hour Half Marathon barrier on the internet. Thanks alot of this article blog info. I look forward for more updates.
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The Sub 4 Hour Marathon Blueprint
Thank you for posting this exceptionally detailed training plan. I started following it 15 weeks ago and have 3 weeks until my race, so I extrapolated its patterns to improve on my time. I did a 14 mile training run on week 13 at a pace of 8:41, which would be 1 hour 54 minutes for the race. As a result my new goal is 1 hour 50 minutes, or the 30th percentile for my age group (41-44). Thanks for making this possible!
Two questions:
1. What is the intended pace for the Sunday/Wednesday 4 mike runs?
2. The single asterisk ("*") footnote for the 8-10 miles on week 11 and the 3-7 miles on week 12 is missing. What should it be?
Thanks again.
Thank you for posting this exceptionally detailed training plan. I started following it 15 weeks ago and have 3 weeks until my race, so I extrapolated its patterns to improve on my time. I did a 14 mile training run on week 13 at a pace of 8:41, which would be 1 hour 54 minutes for the race. As a result my new goal is 1 hour 50 minutes, or the 30th percentile for my age group (41-44). Thanks for making this possible!
Two questions:
1. What is the intended pace for the Sunday/Wednesday 4 mike runs?
2. The single asterisk ("*") footnote for the 8-10 miles on week 11 and the 3-7 miles on week 12 is missing. What should it be?
Thanks again.
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And I actually do have some questions for you if it's allright. Is it just me or does it look like some of these remarks come across like they are written by brain dead people? :-P And, if you are writing on other online social sites, I would like to follow anything fresh you have to post. Would you list of every one of your communal sites like your twitter feed, Facebook page or linkedin profile?
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I had only run a (barely) sub-2h half marathon once about 8 years ago and was cynical about being able to do it again. This training guide is fantastic, and I achieved a sub-2h half, even with a freight train holding up the race for a good 3min :) Aiming for sub 1:50 for my next race! Thanks so much - this guide rocks, even though the track intervals are killer....
I'm a bit confused when you say you need to run a 7:30 mile pace to run 13.1 miles under 2 hours....If you run a 9 minute mile pace, that's 120minute/9 = 13.3 miles. So a 9 minute mile pace the entire way should put you under the 2 hour mark, correct? am i missing something?
Sorry, just trying to see if this is a feasible goal for me.
(another calculation: 9 minutes per mile x 13.1 miles = 117.9 minutes)
my apologies. (i posted the last post about the time confusion).
I'm an idiot. Just reread the article. Your reasoning makes complete sense. Sorry about that.
Hi, I tried your plan and I'm happy to say that it worked for me. I finished my half marathon with an official time of 1:59:05. Thank you!
Thanks. I followed this plan and it worked a treat. I completed the Great North Run in September in 1:58:24
I'm really considering running a half marathon. I've never been the best runner, so I really need to train well and hard if I'm going to accomplish this. This blog gave great tips and really gave me an idea of where I need to start. Thanks! http://www.trainforamarathon.info
6 x 1:50 440s [8.2] ~ what pace are we meant to walk the breaks at? 8.2 seems a bit fast to be walking on a treadmill..
Would love to have a bit more clarity on this as it seems like a great schedule and program. The problem is the tempo runs of 6Tempo and 7Tempo need better defining as to what they should entail. The pace of the easy runs every other week could use a bit of clarity as well. Unfortunately, based on the lack of answers regarding other comments and questions, I think the page is no longer being supervised.
So I started following this schedule ~12 weeks before my first ever half marathon. To give you a sense of where I was at, my last 10k was in May and I'd run it at an 8:44 / mile pace. Started this schedule, then started having knee problems so I had to take a week or so off and ultimately dropped all of the "3-4 mile" runs so that my knees had more time to recover after each run. Even with my lazy take on this schedule, my half marathon was last weekend and I managed a 1:55:58 time!! GREAT training schedule. Thanks so much!!
Okay, next week begins 12 weeks before my next half marathon (RnR AZ) and I would very much love to be under 2 hours. I'm going to give your plan a try - makes sense to me! :) My current half PR is 2:07:10. Wish me luck!
I used this plan for Columbus and ran 1:54. My previous best was 2:10. The Tuesday runs made the weekends pretty easy.
Should I run a half marathon or a full marathon?
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Used this plan last year and came in at 1:58:57 on what turned out to be quite a hilly course. Delighted with result and am looking to use again for next spring. Thank you.
I followed this plan. Modified it some. Mainly used the interval training. Also trained long runs on tread mill at 8 minute miles. Surprised how well the transition was. Lost no time on pavement. Did a short, medium and long run each week. Been running 3 years. Best half marathon time before was 2:11. Ran the kaiser half marathon in orange beach yesterday. 1:49:53. Thanks for the plan. How your train is how you run I am convinced.
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Just came here to say it worked!!! I followed this plan, and ran my race today at 1:57!
Has anyone got the pace for Sunday and Wednesday please
I used this plan for my first half in 2016 and easily finished at 1:55:30.
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