Sub-2 Hour Half Marathon Intervals

Workout - Sub-2 Hour Half Marathon Intervals

• 10min @ 10'00''/mi
• 6 lots of:
  • 3min @ 8'20''/mi
  • 2min rest
• 10min @ 10'30''/mi

Ready to start training?

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

Try in App Now

workout/sub2-hour-half-marathon-intervals-f4f0d164

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—a solid framework if you’re aiming for that target. We’ve distilled the key takeaways; watch the full video for complete context.

Key Points:

• Start with recent race fitness: a 5K in the 26–29 min range, or a 10K between 55–60 min.
• Expect a 12-week plan spanning 3–4 runs weekly, with volume scaling from roughly 15 miles up to a peak around 32 miles.
• Weekly interval work forms the backbone (think 6×3 min at 8:15–8:30/mi with 2 min recovery jogging), plus long runs mixing easy and goal-pace segments.
• One strength session per week—20–30 minutes covering lunges, squats, planks, calf raises, bridges—reduces injury risk.
• Target ~9:09/mi (5:41/km), maybe fractionally quicker early on, then hold steady through mile 11 before kicking hard at the end.
• Nutrition: consume 30g carbs every 35–40 min (around 2–3 gels) and grab 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 (Interval): 6×3 min hard (8:15–8:30/mi) with 2 min jogging 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: Consume a gel at mile 5 and mile 9; hydrate at each aid station.

Closing Note: Put this plan into action next week. Scale the paces according to where you’re currently at, and track your interval splits in the Pacing app to dial in your execution. Now go crush that sub-2 hour half marathon target. 🚀

References

• How To Run a Half Marathon in Under 2 Hours - YouTube (YouTube Video)