Sub-2 Hour Half Marathon Intervals

Aug 13, 2025

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: A breakdown of Ben Parkes’ How To Run a Half Marathon in Under 2 Hours. The key takeaways are below; watch the full video for context.

Key points

Start with recent race fitness: a 5K in the 26–29 min range or a 10K between 55–60 min.
A 12-week plan, 3–4 runs per week, with volume scaling from about 15 miles up to a peak around 32 miles.
Weekly intervals form the backbone (for example, 6 x 3 min at 8:15–8:30/mi with 2 min jog recovery), plus long runs mixing easy and goal-pace segments.
One strength session per week, 20–30 minutes of lunges, squats, planks, calf raises, and bridges, reduces injury risk.
Target ~9:09/mi (5:41/km), maybe slightly quicker early on, then hold steady through mile 11 before kicking at the end.
Nutrition. 30 g carbs every 35–40 min (around 2–3 gels) and water at every aid station.

Workout example Weekly structure (weeks 5–8)

Run 1: 3 miles easy, 2 miles at target half-marathon pace (9:09/mi), 2 miles easy.
Run 2 (intervals): 6 x 3 min hard (8:15–8:30/mi) with 2 min jog recovery.
Long run (10–11 mi): 3 easy, 2 at goal pace, 2 easy, 2 at goal pace, 2 easy.
Strength session: 20–30 min of bodyweight circuits.
Fuel: gel at mile 5 and mile 9; hydrate at each aid station.

Closing note: Try this plan next week. Scale paces to your current fitness and track interval splits in the Pacing app.

References