Sub-2 Hour Half Marathon Tempo
Workout - Sub-2 Hour Half Marathon Tempo
- 5min @ 11'00''/mi
- 12min @ 10'30''/mi
- 0.0mi @ 9'00''/mi
- 12min @ 11'00''/mi
- 5min @ 11'00''/mi
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Intro: StrengthRunning has a solid breakdown for Sub-2 Half Marathon: How to Break Two Hours in the Half Marathon. The video is worth your time. Here are the highlights so you can run with them today. The full video has the rest.
Key points:
- Build weekly mileage to 30-40 mi (48-64 km), across 4-5 runs, including one longer run.
- Focus on aerobic-based speed work: progression runs, tempo efforts, long runs finished fast, and fartlek intervals.
- Push your longest run to 13-15 mi (21-24 km).
- Race-pace fitness check: 5k ~25:45 and 10k ~53:30 mean you’re in range for sub-2.
- The formula: train consistently, build mileage slowly, stay healthy.
Workout example (weekly sample):
- Easy run: 5 mi at a comfortable 8 min/mi pace.
- Tempo run: 4 mi total. 1 mi easy, 2 mi at ~9:00/mi (target half-marathon pace), 1 mi recovery.
- Progression run: 5 mi, conversation pace, finish the last mile faster (~8:30/mi).
- Long run: 13 mi at 9:30-10 min/mi, with the final 2 mi at goal pace (~9:09/mi).
- Fartlek: 6 x 1 min hard (~7:30/mi) with 2 min jog recovery, 30 min total.
Match these paces to where you are now, and use the Pacing app to dial in your own intervals.
Closing note: run these workouts and dial paces to your fitness. For the full plan, go back to the StrengthRunning video or build custom sessions in the Pacing app.