Sub-2 Half Marathon: How to Break Two Hours in the Half Marathon - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of Sub-2 Half Marathon: How to Break Two Hours in the Half Marathon from StrengthRunning. 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:

Aim for 30–40 mi (48–64 km) per week spread over 4–5 runs, including a long run.
Prioritize aerobic‑oriented speed work: progression runs, tempo runs, fast‑finish long runs, and versatile fartlek intervals.
Build your long run to 13–15 mi (21–24 km) to develop the stamina needed for a sub‑2 hour half.
Use race‑pace benchmarks as a fitness gauge: 5 k ≈ 25:45 and 10 k ≈ 53:30 suggest you’re ready to target a sub‑2 half.
Consistency, gradual mileage increase, and injury‑prevention are the “secret sauce” for success.

Workout Example (Weekly Sample):

Easy Run – 5 mi (8 min/mi) at a comfortable pace.
Tempo Run – 4 mi total; 1 mi easy, 2 mi at ~9:00 /mi (goal half‑marathon pace), 1 mi cool down.
Progression Run – 5 mi, starting easy and finishing the last mile at ~8:30 /mi.
Long Run – 13 mi at 9:30–10 min/mi, with the final 2 mi at goal half‑marathon pace (≈9:09 /mi).
Fartlek – 6 × 1 min hard (≈7:30 /mi) with 2 min jog recovery, total 30 min. Adjust the paces to match your current fitness and use the Pacing app to customise the intervals.

Closing Note: Give these sessions a go, track your progress, and tweak the paces to fit your own rhythm. You’ve got the tools—now get on the road and aim for that sub‑2 hour half! For a fully detailed plan, watch the full StrengthRunning video and feel free to set up your personalized workouts in the Pacing app. Happy running!