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Run a half marathon in under 2 hours

Run a half marathon in under 2 hours

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

Create my half marathon plan

Breaking 2 hours in the half marathon is a major milestone for any regular runner. It requires holding a pace of 5:40/km (9:09/mile) for 21.1 km — a demanding but achievable effort with serious preparation. The RunRun plan guides you over 10 weeks with 3-4 weekly sessions to reach this ambitious goal.

Pourquoi choisir RunRun ?

Goal: under 2 hours

Target pace of 5:40/km. The plan progressively builds your ability to sustain this rhythm over 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 30 to 50 km/week with a recovery week every 3 weeks.

Injury prevention

Warm-ups, cool-downs, recovery weeks: the plan incorporates best practices to arrive fit on race day.

Adapted by RunRun

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

Half marathon under 2h plan overview

S1

Week 1 — Base building

Laying foundations with endurance and short intervals. Volume: ~30 km.

  • 45' easy
  • 15' easy + 8x(400m at 5:00/km, 1'30" rec) + 10' easy
  • 1h easy
  • 30' easy + 6 strides
S4

Week 4 — Race-specific pace

Working at half marathon pace (5:40/km). Your body learns to manage this sustained effort.

  • 45' easy
  • 15' easy + 3x(2000m at 5:30/km, 2' rec) + 10' easy
  • 1h15 easy with 20' at HM pace
  • 30' easy
S7

Week 7 — Peak volume

Highest volume week: 1h40 long run and demanding specific session. Volume: ~50 km.

  • 45' easy
  • 15' easy + 4x(2000m at 5:30/km, 2' rec) + 10' easy
  • 1h40 easy with 30' at HM pace
  • 30' easy
S10

Week 10 — Taper and race

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

  • 35' easy
  • 10' easy + 4x(1000m at 5:20/km, 2' rec) + 10' easy
  • Rest
  • RACE: Half marathon < 2h

Tips to achieve your sub-2h half marathon

1

Respect training paces

Easy runs should be slow (6:30-7:00/km). Running too fast on easy days is mistake #1 leading to overtraining.

2

Build long runs progressively

From 1h to 1h40 over the weeks. Include portions at HM pace to prepare your body for race-day effort.

3

Manage your fueling

Test gels during training. Plan 1 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 5:45/km and accelerate to 5:35/km in the second half. Finishing strong marks a well-managed half.

Questions fréquentes

What level do I need to aim for sub-2h?

You should be able to run 10K in about 52-55 minutes with a VO2max of at least 42-45 ml/kg/min. If you're at 1h for 10K, first aim for 2h10-2h15.

How many km per week to prepare?

From 30 km early in the plan to 45-50 km 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 1h40. Most runners manage to fit this in. RunRun also adapts 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