Sub-2:00 Half Marathon Training Plan

Sub-2:00 Half Marathon Training Plan

A structured 10-week plan to break the 2-hour barrier in the half marathon

Create my half marathon plan

Breaking 2:00 in the half marathon is a major milestone for any regular runner. It requires holding a pace of 9:09/mile (5:41/km) for 13.1 miles — a demanding but achievable effort with solid preparation. The RunRun plan guides you over 10 weeks with 3-4 weekly sessions to reach this ambitious goal.

Why choose RunRun?

Goal: sub-2:00

Target pace of 9:09/mile. The plan progressively builds your ability to sustain this rhythm over the full half marathon distance.

10-week plan

3-4 sessions per week including base endurance, intervals, race-pace runs and long runs.

Varied sessions

Short intervals (VO2max), half marathon pace, threshold, progressive long runs. Each session type serves a specific purpose.

Controlled volume build

Volume gradually increases from 19 to 31 miles per week with a recovery week every 3 weeks.

Injury prevention

Warm-ups, cool-downs, recovery weeks: the plan builds in best practices to get you to race day healthy.

Adapted by RunRun

Paces are calculated based on your profile. RunRun automatically adjusts the plan according to your VO2max and availability.

Sub-2:00 half marathon plan overview

W1

Week 1 — Base building

Laying foundations with endurance and short intervals. Volume: about 19 miles.

  • •45-minute easy run
  • •15-minute easy + 8 x (400m at 8:03/mile, 1:30 recovery) + 10-minute easy
  • •1-hour easy run
  • •30-minute easy + 6 strides
W4

Week 4 — Race-specific pace

Working at half marathon pace (9:09/mile). Your body learns to manage this sustained effort.

  • •45-minute easy run
  • •15-minute easy + 3 x (2000m at 8:51/mile, 2-minute recovery) + 10-minute easy
  • •1 hr 15 min easy run with 20 minutes at HM pace
  • •30-minute easy run
W7

Week 7 — Peak volume

Highest-volume week: 1 hr 40 min long run and a demanding specific session. Volume: about 31 miles.

  • •45-minute easy run
  • •15-minute easy + 4 x (2000m at 8:51/mile, 2-minute recovery) + 10-minute easy
  • •1 hr 40 min easy run with 30 minutes at HM pace
  • •30-minute easy run
W10

Week 10 — Taper and race

Volume reduced while intensity is maintained. Rest before the race. You're ready!

  • •35-minute easy run
  • •10-minute easy + 4 x (1000m at 8:35/mile, 2-minute recovery) + 10-minute easy
  • •Rest
  • •RACE: Half marathon under 2:00

Tips to achieve your sub-2:00 half marathon

1

Respect your training paces

Easy runs should be slow (10:28-11:16/mile). Running too fast on easy days is mistake #1 and leads straight to overtraining.

2

Build long runs progressively

From 1 hour to 1 hr 40 min over the weeks. Include stretches at HM pace to prepare your body for race-day effort.

3

Manage your fueling

Test gels during training. Plan on one gel every 30-40 minutes on race day. Drink at every aid station.

4

Sleep enough

7-8 hours minimum. Accumulated fatigue is performance enemy #1. Your body rebuilds during sleep.

5

Race strategy: negative split

Start at 9:15/mile and speed up to 8:59/mile in the second half. Finishing strong marks a well-run half.

landing.faq

What level do I need to aim for sub-2:00?
You should be able to run a 10K in about 52-55 minutes with a VO2max of at least 42-45 ml/kg/min. If you're at 1 hour for the 10K, aim for 2:10-2:15 first.
How many miles per week do I need to prepare?
From about 19 miles early in the plan to 28-31 miles at peak volume. Session quality matters as much as total volume.
Do I need to have run a half before?
Not necessarily, but having run at least a 10K race is recommended. Race experience with effort management is valuable.
Does the program handle taper?
Yes, the last 2 weeks include progressive volume reduction (tapering) while maintaining a few intensity reminders.
Is the plan compatible with family life?
3-4 sessions per week from 45 minutes to 1 hr 40 min. Most runners can fit this in. RunRun also adapts your training days.

Ready to break the 2-hour barrier?

Create your free account on RunRun and get a personalized half marathon plan with paces adapted to your level.

Create my half marathon plan