Chasing a 2‑Hour Half Marathon: A 12‑Week Journey

2. The Goal

A 2‑hour half marathon translates to an average pace of 9:09 per mile (or 5:41 per kilometer). Hitting that mark requires:

• Speed: the ability to sustain sub‑10‑minute miles for 13.1 miles.
• Endurance: a solid aerobic base that can handle the distance without “hitting the wall.”
• Mindset: confidence in pacing, resilience on tough miles, and the discipline to stick to a structured plan.

3. Pre‑Requisites

Before you dive in, make sure you’re comfortably able to:

• Run at least 15 miles (24 km) per week for the past 3 weeks.
• Complete a 10K in 55‑minutes or faster (roughly 9:00‑min/mile pace) – this is a good indicator that the 2‑hour half is within reach.
• Run one long run of 8‑9 miles (13‑14 km) without excessive fatigue.

If you meet these benchmarks, you’re ready to start the plan. If not, consider adding a 2‑4‑week base‑building phase focused on easy mileage and a single weekly long run.

4. How the Plan Works

The plan is built around five core workout types, each serving a clear purpose:

Workout	Purpose	Typical Pace / Effort
Easy Run	Builds aerobic volume while promoting recovery.	60‑70 % of max HR, ~10:30‑11:00 min/mi (slow conversational pace).
Tempo Run	Improves lactate threshold – the pace you can hold “comfortably hard.”	85‑90 % of max HR, ~9:15‑9:30 min/mi (just a shade faster than goal pace).
Interval Session	Increases VO₂ max and running economy.	Short, fast repeats at 5K‑10K pace (≈8:00‑8:30 min/mi) with equal rest.
Long Run	Enhances endurance and teaches the body to burn fat efficiently.	60‑70 % HR, 10:00‑10:30 min/mi, finish the last 2‑3 miles at goal pace.
Recovery / Cross‑Training	Allows the body to adapt while reducing impact stress.	Light activity (cycling, swimming, yoga) at <60 % HR.

All paces are guidelines; use perceived effort, heart‑rate zones, or a recent race time to adjust. The plan also embeds personalised pacing zones – listen to how you feel rather than chasing an exact number on the watch.

5. Weekly Plan (12 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or cross‑train	Easy 3 mi (10:30)	Tempo 3 mi (9:30)	Easy 3 mi	Rest	Long 6 mi (10:30)	Rest
2	Rest	Easy 3 mi	Intervals 5×400 m @ 8:15 with 400 m jog	Easy 3 mi	Rest	Long 7 mi (10:20)	Rest
3	Rest	Easy 4 mi	Tempo 4 mi (9:25)	Easy 3 mi	Rest	Long 8 mi (10:15)	Rest
4	Rest	Easy 4 mi	Intervals 4×800 m @ 8:30 with 400 m jog	Easy 3 mi	Rest	Long 9 mi (10:10)	Rest
5	Rest	Easy 4 mi	Tempo 4 mi (9:20)	Easy 3 mi	Rest	Long 10 mi (10:05)	Rest
6	Rest	Easy 4 mi	Intervals 6×400 m @ 8:10 with 400 m jog	Easy 3 mi	Rest	Long 11 mi (10:00)	Rest
7	Rest	Easy 4 mi	Tempo 5 mi (9:15)	Easy 3 mi	Rest	Long 12 mi (9:55)	Rest
8	Rest	Easy 4 mi	Intervals 5×800 m @ 8:30 with 400 m jog	Easy 3 mi	Rest	Long 10 mi (goal‑pace finish)	Rest
9	Rest	Easy 4 mi	Tempo 5 mi (9:10)	Easy 3 mi	Rest	Long 13 mi (9:50)	Rest
10	Rest	Easy 4 mi	Intervals 4×1 mi @ 8:45 with 400 m jog	Easy 3 mi	Rest	Long 10 mi (goal‑pace finish)	Rest
11	Rest	Easy 3 mi	Tempo 4 mi (9:05)	Easy 3 mi	Rest	Long 8 mi (easy)	Rest
12 (Race Week)	Rest	Easy 3 mi	Tempo 2 mi (race‑pace)	Rest	Rest	Race Day 13.1 mi (goal 2:00)	Recovery walk

All distances are in miles; convert to kilometers if preferred.

6. Detailed Workout Descriptions

Easy Run

• Warm‑up: 5‑10 min easy jog.
• Run at a conversational pace (you could hold a full conversation). Focus on relaxed breathing and good form.
• Cool‑down: 5 min walk or light jog.

Tempo Run

• Warm‑up: 10 min easy.
• Main set: 20‑30 min at “comfortably hard” – you should be able to speak in short phrases, not full sentences.
• Cool‑down: 10 min easy.
• Tip: In weeks 5‑9, add 2‑3 min of goal‑pace effort at the end of the tempo.

Interval Session

• Warm‑up: 10‑15 min easy + a few strides.
• Repeats: Run the prescribed distance (400 m, 800 m, or 1 mi) at the indicated fast pace. Recover with an easy jog equal to the time of the effort (e.g., 400 m jog after a 400 m repeat).
• Cool‑down: 10 min easy.
• Goal: Keep each repeat even; quality matters more than total volume.

Long Run

• Build mileage gradually (no more than a 10 % increase per week).
• Run mostly at an easy pace; the last 2‑3 mi should be at or just a little faster than goal half‑marathon pace to teach the body to finish strong.
• Hydrate and practice any nutrition strategy you plan to use on race day.

Recovery / Cross‑Training

• Choose low‑impact activities you enjoy: cycling, swimming, elliptical, yoga, or a brisk walk.
• Keep the effort light; the purpose is to promote blood flow without adding fatigue.

7. Notes & Tips

• Progression: If a week feels too hard, repeat the previous week before moving forward.
• Listen to Your Body: Persistent soreness, joint pain, or unusually high resting heart rate are signals to back off and recover.
• Nutrition: Aim for a balanced diet rich in carbs, protein, and healthy fats. Experiment with on‑run fuels during long runs.
• Sleep: 7‑9 hours per night dramatically improves adaptation.
• Pacing Adjustments: Use a recent race (5K, 10K, or 10‑mile) to calculate your training paces. If you’re unsure, apply the “talk test” and heart‑rate zones described above.
• Common Mistakes: Skipping easy days, running all workouts at race pace, or ignoring recovery. Consistency, not perfection, drives success.

8. Frequently Asked Questions

Q: I missed a key workout—what should I do? A: If you miss an easy or recovery day, simply treat the next scheduled workout as your “make‑up.” Never double‑up hard sessions.

Q: My 10K pace is slower than the suggested tempo pace. Can I still follow the plan? A: Yes. Use a slightly slower tempo (about 10‑15 seconds per mile slower) and focus on effort. The goal is to improve threshold, not to hit exact numbers.

Q: How do I handle a minor injury (e.g., shin splints)? A: Reduce impact by swapping the hard day for cross‑training, add extra rest, and consider seeing a professional if pain persists beyond a few days.

Q: Can I substitute a run with a bike session? A: For easy or recovery days, a low‑intensity bike ride of similar duration works fine. Keep hard interval days specific to running to maintain leg‑speed.

Q: What if I’m a beginner and can only run 3‑4 miles comfortably? A: Extend the base phase to 4‑6 weeks, gradually increasing weekly mileage to 15‑20 miles before starting week 1 of the plan.

9. Closing & Suggested Starter Workout

The beauty of chasing a time goal is that the journey reshapes you as much as the finish line does. Stick with the plan, trust the process, and remember that every mile—easy or hard—adds a brick to the road you’ll run on race day.

Workout of the Week to Try Right Now:

• Easy 3 mi at a relaxed pace (10:30 min/mi) followed by 5 minutes of strides (short, fast pickups). This simple session primes your body for the weeks ahead while reinforcing good form.

Now lace up, breathe in the morning air, and take the first step toward that 2‑hour half marathon. You’ve got this!

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References

• 1/2 Marathon 12 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 16 Week Beginner | running Training Plan | TrainingPeaks (Blog)