Run A Half Marathon In Under 2 Hours

Going under the two-hour mark for your half-marathon needs hard work, but it's not impossible. We've roped in some experts to help devise this 6-week training regime so you can achieve a new personal best. This 21km training plan tackles your core, endurance, speed as well as recovery. However, before you attempt a sub-2-hour half-marathon time, make sure you have already (1) clocked a previous half-marathon time of 2hrs 15mins and (2) clocked a 10km timing of 55mins.

We've broken up the training guide into two parts:
A. Your Weekly Schedule (pictured below)
B. Details of each day's training

A. Your Weekly Training Schedule

  MON
TUE
WED
THU FRI SAT SUN
WEEK/
PHASE
             
1
BUILDING
20x30sec
fast strides
Core workout 15x400m 20min run/rest 12 sets
hard, uphill
runs
10min easy
run and core
workout
1hr 10min
run
2x30sec
fast strides
2
PEAKING
6x45sec
fast strides;
do two sets
Core workout 8x1km 20min run/rest 30 min negative
split run
10min easy
run and core
workout
1hr 30min
run
2x30sec
fast strides
3
PEAKING
7x45sec
fast strides;
do two sets
Core workout 9x1km 20min run/rest 1hr negative
split run
10min easy
run and core
workout
1hr 40min
run
3x30sec
fast strides
4
PEAKING
5x45sec
fast strides;
do three sets
Core workout 10x1km 20min run/rest 1hr negative
split run
10min easy
run and core
workout
1hr 40min
run
2x30sec
fast strides
5
TAPERING
5x45 sec
fast strides;
do three sets
Core workout 10x1km 20min run/rest 45min negative
split run
10min easy
run and core
workout
10km time
trial
6
TAPERING
10x30sec
fast strides
Core workout 15x400m 20min run/rest Rest 20min very
easy run
Race day

Next: Learn how you should schedule your daily training


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