Training plan for sub 2 hour half marathon

Target times: from to race pace: sub per mile. You should be capable of either a sub 10K, a sub miler or a sub marathon.

A sub 2 hour half marathon requires an average mile. The goal of these tips is to provide you with a framework of the pieces you need for consistent training to create a body and mind that are strong enough to hit your goal. The quest for a sub 2 hour half marathon started for me, after my very first race in From helping thousands of runners, these are the tips that will help you figure out what needs to change for you to make this goal a reality. This was in the years before I really started to learn everything I could about running and became a running coach. After a few years of learning a lot of lessons the hard way, reading a boat load of running books and talking to trainers, now a sub-two is just a great practice race and that still blows my mind.

Training plan for sub 2 hour half marathon

Half marathons need a new name. And, as such, your training needs to be structured and taken seriously if you want to get faster and enjoy your race. Half marathons are much easier for towns and cities to host than marathons, so you should be able to find one close to where you live, too. These plans are designed of runners who may already have a half marathon or two under their belt and are looking to improve their time. Everyone would benefit from following the week plan to build up to their goal race. All runners will be working on their endurance through their long runs, not only to work on their fitness but to train their bodies to withstand the race distance. For half marathon training, long runs should be run at around 20 per cent slower than race pace. This is the point at which more lactate forms in your muscles than can be used. As more lactate accumulates in your muscles, running will feel harder and harder. So during training, you should be working on your lactate threshold pace through tempo runs. This plan requires just three runs a week and includes some interval training to help you focus on speed as well as endurance training as you build up from 3 to 13 miles.

A couple missed runs are better than months of missed runs.

This plan is for you if… You can run continuously for minutes. Running There are three runs a week as a baseline — shorter runs on Tuesday and Thursday before a long run on Sunday to build your endurance — plus two optional cross-training strength sessions and a Saturday run you can also do if you do have time. The Thursday run also includes the option to walk at times if needed. The plan is split into three four-week blocks.

Find pacing info, a full week schedule, and some helpful training tips too. It should not be construed as individual training advice. This is a strenuous plan and is not meant for beginners. Always consult a doctor prior to beginning any fitness program. The sub 2 hour goal is challenging but achievable for many runners. While that pace may not seem outrageous at shorter distances, it certainly becomes tougher as you try to maintain it for almost two hours straight. A such, your goal during training is to include enough mileage to increase your endurance, while also including speed workouts each week that help train your body to run faster. Over the 12 weeks in this plan, that should prepare you for tackling your race and hitting your time goal. You can find the full plan at the end of this post, but please be sure to read all the tips and workout descriptions in this post so you understand how the plan works. This plan is not meant for beginners who have just started running.

Training plan for sub 2 hour half marathon

Weekly mileage: miles. Recent 10K time: or under. Half marathon PB good conditions : - Half marathon PB hills, heat or wind : - If this makes sub two seem too ambitious for you at the moment, take a look at these different half marathon training plans for every kind of runner.

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You should be able to run those three miles in about minutes to minutes per mile with relative ease. Presented by New Balance. You will also preface your speed training with some hill strengthening workouts early in this training plan as the stronger you are, the easier and more effective your speed training will be! How fit do you need to be to run a sub half? If this makes sub two seem too ambitious for you at the moment, take a look at these different half marathon training plans for every kind of runner. As more lactate accumulates in your muscles, running will feel harder and harder. Half marathons need a new name. Monday Rest Tuesday 3 miles aerobic Wednesday Strength training optional Thursday 4 miles aerobic, walk for periods if you need to Friday Strength training optional Saturday 3 miles recovery optional Sunday 7 miles endurance. Of course there are things to be considered such as hills, aid stations being backed up, having to take a bathroom break, large crowds of runners, etc. Then, while keeping your hips in the air, switch legs.

A sub 2 hour half marathon requires an average mile. The goal of these tips is to provide you with a framework of the pieces you need for consistent training to create a body and mind that are strong enough to hit your goal. The quest for a sub 2 hour half marathon started for me, after my very first race in

Watch Next. Do you need a coach that will give you tough workouts and drill sergeant pushing? If your pace jumped to minutes per mile you would then end with a finishing time of I'd Love to stay in touch! Weekly mileage: miles. Monday Rest Tuesday 3 miles aerobic Wednesday Strength training optional Thursday 5 miles aerobic, walk for periods if you need to Friday Strength training optional Saturday 3 miles recovery optional Sunday 8 miles endurance. The plan is split into three four-week blocks. Core exercises will help you maintain good form until the end of your race, so try and fit these into your weekly training plan:. During the first 3 weeks you will perform hill repeat workouts. Run easy for a mile to cool down. Alternate sides for seconds. At the end this week, there is the target of a 10K race. You can find all the information you need here on how to run tempo runs plus what your tempo running pace should be.