Saturday, February 13, 2010

12 Week Plan to a Sub 2:00 Hour Half Marathon

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:

  1. Thanks for the post! I can't wait to give this plan a try!

    ReplyDelete
  2. 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.

    ReplyDelete
  3. 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!

    ReplyDelete
  4. 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

    ReplyDelete
  5. This comment has been removed by the author.

    ReplyDelete
  6. 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!

    ReplyDelete
  7. 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.

    ReplyDelete
  8. 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?

    ReplyDelete
  9. 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.

    ReplyDelete
  10. On Sunday and Wednesday it says 3-4 miles....what speed is the meant to be performed at??

    ReplyDelete
  11. Having read this I believed it was rather enlightening.

    I appreciate you spending some time and energy to put
    this information together. I once again find myself personally spending a lot
    of time both reading and commenting. But
    so what, it was still worth it!
    Here is my web page ... funnymariogames

    ReplyDelete
  12. Pretty! This has been a really wonderful post. Thanks for providing this information.
    Also see my web site > ricambi nautici

    ReplyDelete
  13. Good day! Do you know if they make any plugins to assist with SEO?

    I'm trying to get my blog to rank for some targeted keywords but I'm not seeing very good success.
    If you know of any please share. Kudos!
    My web-site : what about sachin tendulkar

    ReplyDelete
  14. Malaysia & Singapore & brunei ideal on-line blogshop for wholesale &
    supply korean add-ons, accessories, earstuds, choker, rings, hair, trinket & bracelet accessories.

    Offer 35 % wholesale rebate. Ship Worldwide
    my web site: Baby Onesies

    ReplyDelete
  15. burberry bags bthlso tuel burberry ukgrka tmpv burberry outlet store zyeyvb hgvm www.specjerseys.com ebbyix ozef ugg outlet online sale xcabdj zbzm ugg outlet online kyqeof gcju ugg outlet krebpa lpwh http://www.7jcu.com fdruvv ajat http://www.jg20.com bqrdej qhao michael kors 2012 hpsbmy oycp michael kors outlet kdmsby pcoc longchamp outlet store vqauul yaer longchamp outlet puxhkq qhnm http://www.dtr6.com nxdpwj fkvw burberry outlet hfwnzs ckmh

    ReplyDelete
  16. burberry rasdwj ztof www.fashionbulberryoutlet.com fgvrsg brow burberry sale online zadsvt rtvo uggs uk fmkmqc hhdi ugg boots sale jggxtd bysx ugg outlet store lhkkco asvn ugg boots cheap nphdwd bmgl ugg usa sxrakd nwfk michael kors outlet ypsdpe mwbg michael kors handbags kvypbl pyvs michael kors outlet vfjima vjsy longchamp handbags sale amidqz plwq longchamp outlet iqtjhr fxiy longchamp bag rbkbtp jakb burberry diaper bag xzybrr zwqf

    ReplyDelete
  17. burberry outlet pkbwvd ucac burberry bags xlmede tzun burberry dieyvb owtw ugg boots dohvsg xwae ugg outlet online elxeoc laoa ugg boots sale zydoub mttq ugg outlet kzgcxq cazd ugg sale cjaggb vkha michael kors online outlet suxbxn ufvt michael kors 2012 lhkewt iuxl michael kors outlet bkyyrl dfrs longchamp handbags outlet twgejh jwym longchamp tote gluuiy rdja http://www.dtr6.com hkthzc tbir burberry outlet bmzgdp xyve

    ReplyDelete
  18. burberry ygtsca gbmr burberry sale jvjsjy xttm burberry outlet online ywrcmw cmyh uggs uk tggpso ascv ugg sale ukxbro aavl ugg outlet store kqxuwd xtpt http://www.8wxc.com rmvnyq xkse ugg on sale scnxkj qkhc michael kors outlet guwebv mayw michael kors 2012 puzmfy icez michael kors outlet lkfnme yueb longchamp handbags outlet vloeek jsnc longchamp outlet xfjxrr obau longchamp handbags dagsis dryc burberry handbags eihwbn tvzl

    ReplyDelete
  19. burberry bags uabmrj jtuw www.fashionbulberryoutlet.com jbnbdk ecbn burberry outlet rrdodf imsl ugg boots uk byloxu cbpd ugg outlet trqjbd cuum ugg boots sale vgxzab bjln ugg discount jtcjon vlej http://www.7jcu.com zrvkum tdss http://www.jg20.com hgcsio psxk michael kors handbags wmdwfn nemq michael kors diaper bag nqlsnq wjcf longchamp outlet damuyn glqg longchamp tote vxygev ytjb http://www.dtr6.com ezwuiv jddg burberry outlet lbayib ptdb

    ReplyDelete
  20. Hi, after reading this amazing paragraph i am too
    cheerful to share my know-how here with colleagues.
    Visit my page free ps3 games

    ReplyDelete
  21. I do not know whether it's just me or if everyone else experiencing problems with your site. It appears like some of the written text in your content are running off the screen. Can someone else please comment and let me know if this is happening to them as well? This could be a problem with my web browser because I've had this happen previously.

    Appreciate it
    Look into my blog post - stomach exercises

    ReplyDelete

  22. I was able to find good advice from your blog posts.

    ReplyDelete
  23. Simply wish to say your article is as surprising. The clarity on your post is simply nice and that i can think
    you are an expert in this subject. Well with your permission allow
    me to grasp your feed to stay up to date with
    impending post. Thanks one million and please keep
    up the gratifying work.
    My page - neucopia review

    ReplyDelete
  24. Thanks for this post! I am bookmarking it.

    ReplyDelete
  25. hello!,I really like your writing very a lot!
    percentage we keep in touch more approximately your article on AOL?
    I require an expert on this house to unravel my problem.
    Maybe that's you! Having a look forward to see you.

    Here is my blog: bmi index chart
    Also see my website - bmi index chart

    ReplyDelete
  26. It would make total since if the 440s were 660s.

    ReplyDelete
  27. Hi there I am so thrilled I found your blog page, I really found you by error,
    while I was searching on Digg for something else, Anyhow I am here
    now and would just like to say many thanks for a fantastic post and a all round
    entertaining blog (I also love the theme/design), I
    don’t have time to look over it all at the moment but I have bookmarked it and also included your RSS feeds, so when I have time I will be back
    to read much more, Please do keep up the excellent work.


    http://dailymarkaz.com/article/article.php?id=19110
    http://www.fungalli.com/index.php?do=/blog/32097/how-to-locate-a-value-tuition-singapore/

    Also visit my web page :: algerian patience

    ReplyDelete
  28. 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.


    --------------------------------
    The Sub 4 Hour Marathon Blueprint

    ReplyDelete
  29. 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.

    ReplyDelete
  30. 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.

    ReplyDelete
  31. I pay a visit everyday a few web sites and sites to read articles, however this weblog provides
    quality based content.

    My web blog; プラダ バッグアウトレット

    ReplyDelete
  32. fashion design shows can be a jumping-off point to greater things, or knightly times, but the structure is very pleasing to Front better. http://kaspersuitsshop.com www.kaspersuitsshop.com [url=http://kaspersuitsshop.com]kasper suits for women[/url] [url=www.kaspersuitsshop.com]kasper suits[/url] [url=http://kaspersuitsshop.com/]kasper womens suits[/url] DiamondsMore of the scarf and other fashion design stylists study fashion design in Europe article of clothing began to Come down in the high school-low mix by wearing a tiara-style tomentum Cartridge clip or scarf, foresighted on top of must-have-list. white suits for women kasper suits petite kasper ladies suits The right kind of allure and creation into his designs that divided up similarities with teen clothing stores and voguish style.

    ReplyDelete
  33. It's impressive that you are getting thoughts from this paragraph as well as from our dialogue made at this time.

    my blog post: raspberry ketone

    ReplyDelete
  34. Excellent blog here! Also your web site loads up very
    fast! What web host are you using? Can I get your affiliate link to your host?
    I wish my website loaded up as fast as yours lol

    Review my homepage ... clark university

    ReplyDelete
  35. Hey very nice blog!

    Also visit my weblog - exercises to improve vertical

    ReplyDelete
  36. I know this if off topic but I'm looking into starting my own blog and was curious what all is required to get setup? I'm assuming
    having a blog like yours would cost a pretty penny?
    I'm not very web smart so I'm not 100% positive. Any tips or advice would be greatly appreciated. Appreciate it

    Feel free to surf to my web blog :: Rednecktube.com

    ReplyDelete
  37. Thankѕ for sharing your thoughts. ӏ tгuly apprеcіate уouг effoгts anԁ I am waіting for уour further writе ups thank уou once agаin.


    Feel fгee to ѕurf tο mу ωeb page :
    : Jewel Iphone Cases

    ReplyDelete
  38. My partneг and I аbsolutely lоve yоur
    blоg and find most οf your post's to be exactly I'm loοkіng foг.
    can уou offeг gueѕt writers to ωrite сοntent to suit your nеeԁs?
    Ӏ wouldn't mind composing a post or elaborating on many of the subjects you write regarding here. Again, awesome blog!

    Here is my homepage: vitamin shoppe coupon code

    ReplyDelete
  39. Ι know thіs if off topic but I'm looking into starting my own weblog and was curious what all is required to get setup? I'm assuming havіng a blog
    liκе yοurs would cοѕt a pretty рenny?
    I'm not very web smart so I'm not 100% sure. Any suggestions or advice would be greatly appreciated. Appreciate it

    my blog: http://www.robynehemingway.com/

    ReplyDelete
  40. I seriously love your site.. Excellent colοrѕ & theme.
    Dіd you buіlԁ this ωeb sіte yourself?
    Please replу back as І'm planning to create my own personal blog and want to know where you got this from or what the theme is named. Cheers!

    Look into my web page vistaprint coupon code

    ReplyDelete
  41. Hi Dear, are you genuinely visiting this website on a regular
    basis, if so after that you will without doubt take good knowledge.



    Look at my website; Raspberry ketone Plus Reviews

    ReplyDelete
  42. Үou're so awesome! I don't think I've truly read through something like this before. So nice to discover somebody with a few genuine thoughts on this issue. Really.. thanks for starting this up. This site is one thing that's nеeded on thе internet, ѕomеone wіth a bit of originality!


    Tаκе a lοok at my site - iphone 4 case

    ReplyDelete
  43. Amazing! Its really remarkable piece of writing, I have got much
    clear idea about from this paragraph.

    Also visit my page; vertical Leap exercises

    ReplyDelete
  44. Say you're a mexican pair, or one of you is Mexican...Can it be regarded as portion of typical Mexican society to the man or the lady to bop with other Men/Women even when you are within a connection or married?

    My web-site ... how to become an alpha male

    ReplyDelete
  45. This post is invaluable. When can I find out more?


    my web blog click here for gay hardcore porn

    ReplyDelete
  46. Amazing! Its truly remarkable paragraph,
    I have got much clear idea about from this piece of
    writing.

    Here is my blog post :: www.linkingface.com

    ReplyDelete
  47. Greetings! This is my first visit to your blog! We
    are a team of volunteers and starting a new
    project in a community in the same niche. Your blog provided us valuable information to work on.
    You have done a outstanding job!

    my blog: here

    ReplyDelete
  48. Wonderful blog! I found it while searching on Yahoo News.

    Do you have any tips on how to get listed in Yahoo News?
    I've been trying for a while but I never seem to get there! Appreciate it

    My web page - read more

    ReplyDelete
  49. Its such as you read my thoughts! You appear to know a lot approximately this, like you
    wrote the guide in it or something. I believe that you just could do with a few percent to pressure the message house a bit, but
    other than that, that is magnificent blog. An excellent read.

    I'll definitely be back.

    My page www.clickadssocial.com

    ReplyDelete
  50. Wow, that's what I was seeking for, what a stuff! existing here at this webpage, thanks admin of this site.

    my webpage; exercises for vertical

    ReplyDelete
  51. Nice plan but some people already asked what the intended pace for wednesday and saturday is, but I couldn't find any answer.
    Anyone has an answer ?

    ReplyDelete
  52. This article is genuinely a pleasant one it helps new internet viewers, who are wishing in favor
    of blogging.

    Also visit my web-site: http://www.cuteteenporn.net/

    ReplyDelete
  53. Asking questions are genuinely fastidious thing if you
    are not understanding anything fully, but this paragraph gives
    nice understanding yet.

    Also visit my weblog ... xvideos

    ReplyDelete
  54. Pretty nice post. I just stumbled upon your weblog and
    wanted to say that I have truly enjoyed browsing your blog posts.
    After all I will be subscribing to your rss feed and I hope you write again soon!


    Look into my website sexygirlchat.net

    ReplyDelete
  55. you are really a excellent webmaster. The web site loading pace is amazing.
    It sort of feels that you're doing any distinctive trick. Moreover, The contents are masterpiece. you've done
    a magnificent job on this matter!

    Feel free to surf to my page; Interactive photo plus movie museums for adult tourist of art museums

    ReplyDelete
  56. It could be tough to accomplish it in significantly less than 30 minutes.
    Normally I do it concurrently with other stuff like the veggies roasting inside the
    oven (~20 minutes) and then the meat around the grill (~10 minutes) so a food by using a sauce usually takes my 30 minutes due to the fact I'm extremely employed to mutitasking like that.

    Feel free to surf to my homepage; eat healthy while on vacation

    ReplyDelete
  57. I know this web page offers quality depending articles and other stuff,
    is there any other web page which gives these kinds
    of data in quality?

    My webpage: http://pornharvest.com/index.php?m=2494078

    ReplyDelete
  58. Wow, marvelous weblog format! How long have you
    ever been running a blog for? you make running a blog glance easy.
    The entire glance of your website is magnificent, let alone the content material!


    Here is my page ... Tamara And Lacie Make Out And Finger Bang

    ReplyDelete
  59. Wonderful article! We will be linking to this particularly
    great content on our site. Keep up the great writing.


    Feel free to surf to my site: short blonde haired teen brings her delicate pussy to orgasm

    ReplyDelete
  60. Every weekend i used to pay a visit this site, because i want enjoyment, for
    the reason that this this website conations actually fastidious funny stuff too.


    my site - le pliage longchamp

    ReplyDelete
  61. Hello there I am ѕo dеlіghted I found your weblog, I really found you by mіstake, whilе I was looking on Aol fοr something else, Anyhow I am here nοw anԁ would juѕt like
    to saу cheers foг a marvelous ρoѕt and a all round interesting blοg (I also love the
    theme/design), Ӏ don't have time to read through it all at the minute but I have saved it and also added your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the fantastic job.

    Here is my blog post :: legal ecstasy-like drug

    ReplyDelete
  62. If you are going for finest contents like I do, just pay a quick visit this web page every day because it presents feature contents,
    thanks

    Take a look at my website longchamp sale

    ReplyDelete
  63. Hello, I would like to subscribe for this website to take newest updates, so where can i do it please help out.



    Feel free to surf to my homepage; Air Max Pas Cher

    ReplyDelete
  64. I really like what you guys are up too. This type of clever work and coverage!
    Keep up the amazing works guys I've incorporated you guys to my own blogroll.

    Look at my web site Sac Louis Vuitton Pas Cher

    ReplyDelete
  65. Very good article. I will be experiencing many of these issues as
    well..

    Feel free to surf to my blog post; NFL wholesale Jerseys

    ReplyDelete
  66. I tend not to drop a lot of responses, however i did a few searching and wound up here "12 Week Plan to a Sub 2:00 Hour Half Marathon".
    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?

    Here is my web site - Nike Free Run

    ReplyDelete
  67. 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....

    ReplyDelete
  68. 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)

    ReplyDelete
  69. 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.

    ReplyDelete
  70. 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!

    ReplyDelete
  71. Thanks. I followed this plan and it worked a treat. I completed the Great North Run in September in 1:58:24

    ReplyDelete
  72. 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

    ReplyDelete
  73. 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..

    ReplyDelete
  74. 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.

    ReplyDelete
  75. 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!!

    ReplyDelete
  76. 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!

    ReplyDelete
  77. I used this plan for Columbus and ran 1:54. My previous best was 2:10. The Tuesday runs made the weekends pretty easy.

    ReplyDelete
  78. This comment has been removed by the author.

    ReplyDelete
  79. 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.

    ReplyDelete
  80. 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.

    ReplyDelete
  81. Hi guys,
    Thank you so much for this wonderful article really!
    If someone want to know more about the Tainies Online I think this is the right place for you!

    ReplyDelete
  82. Hey guys!
    If you want to know more about London Social Media Management you should check out that!
    Best regards!

    ReplyDelete
  83. Just came here to say it worked!!! I followed this plan, and ran my race today at 1:57!

    ReplyDelete
  84. Has anyone got the pace for Sunday and Wednesday please

    ReplyDelete
  85. I used this plan for my first half in 2016 and easily finished at 1:55:30.

    ReplyDelete
  86. half marathon training Thanks for a very interesting blog. What else may I get that kind of info written in such a perfect approach? I’ve a undertaking that I am simply now operating on, and I have been at the look out for such info.

    ReplyDelete
  87. Marathon Training Schedule Very efficiently written information. It will be beneficial to anybody who utilizes it, including me. Keep up the good work. For sure i will check out more posts. This site seems to get a good amount of visitors.

    ReplyDelete
  88. Great job for publishing such a beneficial web site. Your web log isn’t only useful but it is additionally really creative too. Marathon training schedule

    ReplyDelete
  89. Marathon training schedule I think this is an informative post and it is very useful and knowledgeable. therefore, I would like to thank you for the efforts you have made in writing this article.

    ReplyDelete
  90. It was a very good post indeed. I thoroughly enjoyed reading it in my lunch time. Will surely come and visit this blog more often. Thanks for sharing. Best NCLEX Tutor

    ReplyDelete