Half Marathon Training - Sub 2:00 Road Plan
A 12-week structured program for intermediate runners targeting a sub-2 hour half marathon. Includes speed work, tempo runs, and progressive long runs.
Program Details
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Distance: Half Marathon
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Duration: 12 Weeks
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Type: Road
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Level: Intermediate
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Target: Sub 2:00
Essential Training Tips
Target pace for sub 2:00 is 9:09 min/mile or 5:41 min/km
Practice taking nutrition every 45 minutes during long runs
Don't try anything new on race day
Start conservatively - the second half should feel easier than the first
Include strength training 2x per week during base phase
Get proper sleep - recovery happens during rest
Hydrate consistently throughout the day, not just during runs
12-Week Training Schedule
Follow this detailed week-by-week plan to achieve your Half Marathon goals
Week 1
Focus: Base Phase
Monday
Rest or cross-training
Tuesday
4 miles easy pace
Wednesday
5 miles with 6x100m strides
Thursday
Rest or 3 miles recovery
Friday
5 miles tempo run at half marathon pace
Saturday
Rest
Sunday
8 miles long run at easy pace
Week 2
Focus: Building Volume
Monday
Cross-training or rest
Tuesday
5 miles easy
Wednesday
6 miles with 8x100m strides
Thursday
4 miles recovery
Friday
6 miles tempo at HM pace
Saturday
Rest
Sunday
9 miles long run
Week 3
Focus: Speed Introduction
Monday
Rest
Tuesday
5 miles easy
Wednesday
8x800m at 10K pace, 400m recovery jog
Thursday
4 miles recovery
Friday
6 miles easy
Saturday
3 miles easy or rest
Sunday
10 miles long run
Week 4
Focus: Recovery Week
Monday
Rest
Tuesday
4 miles easy
Wednesday
5 miles with 6x100m strides
Thursday
Rest or cross-training
Friday
4 miles easy
Saturday
Rest
Sunday
7 miles long run
Week 5
Focus: Building Strength
Monday
Cross-training
Tuesday
6 miles easy
Wednesday
10x800m at 10K pace
Thursday
4 miles recovery
Friday
7 miles tempo run
Saturday
Rest
Sunday
11 miles long run
Week 6
Focus: Peak Volume
Monday
Rest
Tuesday
6 miles easy
Wednesday
5 miles tempo at HM pace
Thursday
5 miles recovery
Friday
6 miles easy
Saturday
4 miles easy
Sunday
12 miles long run
Week 7
Focus: Lactate Threshold
Monday
Rest or yoga
Tuesday
6 miles easy
Wednesday
8 miles tempo with 5 miles at HM pace
Thursday
4 miles recovery
Friday
6 miles easy
Saturday
Rest
Sunday
11 miles long run with last 3 at race pace
Week 8
Focus: Recovery Week
Monday
Rest
Tuesday
5 miles easy
Wednesday
6x800m at 10K pace
Thursday
4 miles recovery
Friday
5 miles easy
Saturday
Rest
Sunday
8 miles long run
Week 9
Focus: Race Simulation
Monday
Cross-training
Tuesday
6 miles easy
Wednesday
10 miles with middle 6 at HM pace
Thursday
5 miles recovery
Friday
Rest
Saturday
5 miles easy
Sunday
13 miles long run - practice race nutrition
Week 10
Focus: Final Quality Week
Monday
Rest
Tuesday
6 miles easy
Wednesday
12x400m at 5K pace, 200m recovery
Thursday
4 miles recovery
Friday
6 miles easy
Saturday
3 miles easy
Sunday
10 miles long run, relaxed pace
Week 11
Focus: Taper
Monday
Rest
Tuesday
5 miles easy
Wednesday
4 miles with 8x100m strides
Thursday
3 miles recovery
Friday
4 miles easy
Saturday
Rest
Sunday
6 miles at easy pace
Week 12
Focus: Race Week
Monday
3 miles easy
Tuesday
Rest or 20 min easy jog
Wednesday
3 miles easy with 6x100m strides
Thursday
Rest
Friday
2 miles shakeout run
Saturday
Rest - hydrate, carb load, sleep
Sunday
RACE DAY! Half Marathon - Trust your training!
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