How To Run a Half Marathon in Under 2 Hours - Ben Parkes

Aug 13, 2025

Intro: This is a quick summary of How To Run a Half Marathon in Under 2 Hours from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

You need a recent 5K (≈26‑29 min) or 10K (≈55‑60 min) as a baseline before starting sub‑2 hr training.
The program is a 12‑week plan with 3‑4 runs per week, building from ~15 mi (24 km) up to a peak of ~32 mi (51 km).
Core workouts include weekly interval sessions (e.g., 6×3 min at 8:15‑8:30 / mi, 2 min recovery) and long runs that incorporate goal‑pace segments.
Strength work once a week (20‑30 min of lunges, squats, planks, calf raises, bridges) to stay injury‑proof.
Pacing: aim for ~9:09 / mi (5:41 /km) or a touch faster (~9:05 / mi) early, hold that until mile 11, then finish strong.
Fueling: 30 g carbs every 35‑40 min (2‑3 gels total) and sip water at aid stations (~every 5 km).

Workout Example:

Weekly Structure (Weeks 5‑8)
- Run 1: Easy 3 mi + 2 mi at goal half‑marathon pace (≈9:09 / mi) + 2 mi easy.
- Run 2 (Interval): 6×3 min at 8:15‑8:30 / mi with 2 min jog recovery.
- Long Run (10‑11 mi): 3 mi easy, 2 mi at goal pace, 2 mi easy, 2 mi at goal pace, 2 mi easy.
- Strength Session: 20‑30 min body‑weight circuit.
- Fuel: Take a gel (~30 g carbs) around mile 5 and mile 9; drink water at each aid station.

Closing Note: Try this plan this week, adjust the paces to match your current fitness, and log the intervals in the Pacing app so you can fine‑tune them for your own runs. Good luck—go smash that sub‑2 hour half marathon! 🚀