Sub-2 Half Marathon Plan (12 Weeks)
Wanting every goal-pace workout to “prove” sub-2 and needing true easy days often conflict. Gray-zone junk is the usual sub-2 killer. Sub-2:00 ≈ 5:41/km or 9:09/mile. This 12-week plan targets runners already near that fitness (roughly a ~54–56 min 10K or similar predictor). Confirm with the Pace Calculator, Pace Chart, Race Predictor, Zone 2 Calculator, and HR Zones Calculator.
Build, Specific, Taper
- Weeks 1–4: base + rhythm tempos/intervals
- Weeks 5–8: longer specific endurance at/around goal pace
- Weeks 9–12: peak workouts + taper
- Race: first 5K slightly controlled; don’t “bank” time
Numeric scenario: Late-plan continuous ~10K near goal pace (5:41/km). Finish in ~56–57 min with normal next-day recovery = green light. If you need >15–20 sec/km slower to survive, or RHR stays +5 bpm for 2–3 mornings after, reassess the target before peak volume — don’t invent fitness in week 11.
Sub-2 is paced discipline plus repeatable goal-pace work. Fitness gets you to the start; even splits keep you under two hours.
Decision rule: if goal-pace workouts collapse two weeks in a row, reassess the target before forcing peak volume. Keep easy days truly easy.
12-Week Plan
Weeks 1-4: Base + Rhythm
- Week 1Workout: 3 x 8 min tempo (5:30-5:35/km); Long run: 12 km easy
- Week 2Workout: 5 x 1 km at 5:25-5:30/km, 2 min jog; Long run: 13 km easy
- Week 3Workout: 20 min steady + 10 min tempo; Long run: 14 km, last 2 km steady
- Week 4Cutback week. Workout: 6 x 2 min at 10K effort; Long run: 11 km relaxed
Weeks 5-8: Strength + Specific Endurance
- Week 5Workout: 4 x 10 min at 5:35-5:40/km, 2 min easy; Long run: 15 km easy
- Week 6Workout: 6 x 1 km at 5:20-5:25/km; Long run: 16 km with final 3 km at 5:55-6:05/km
- Week 7Workout: 2 x 4 km at 5:41/km, 4 min jog; Long run: 17 km easy
- Week 8Cutback week. Workout: 5 x 800 m at 5K effort; Long run: 13 km comfortable
Weeks 9-12: Peak + Taper
- Week 9Workout: 3 x 3 km at 5:41/km, 3 min easy; Long run: 18 km easy
- Week 10Workout: 10 km progression from easy to 5:41/km; Long run: 16 km with 5 km at goal pace
- Week 11Workout: 2 x 2 km at 5:35/km + 4 x 400 m quick/relaxed; Long run: 12-13 km easy
- Week 12Race week. Two short easy runs + strides, then half marathon race
Entry and Bailout Rules
Jump in at week 5 only if recent training already matches weeks 1–4 volume and paces. Otherwise start at week 1. Race week is for freshness, not redemption workouts.
Practical Takeaway
Practice even effort early; save the surge for the last 3–5K if splits are clean.
FAQ
What workout predicts readiness?
A continuous ~10K near goal pace (or strong tempo set) late in the plan, with normal recovery afterward, beats an optimistic race predictor alone.