How to Run a SUB 2 Hour Half Marathon | Training, Workouts and Strategies

The half marathon, also known as a 13.1-mile or 21.1km race, stands as a significant milestone for countless runners, representing a remarkable accomplishment. For many, the ultimate goal is to break the elusive 2-hour barrier in this event. Surpassing this mark is a momentous achievement that captivates the attention of numerous runners. So, how can you achieve this impressive feat? In this video, we will guide you through the essential steps to conquer the sub 2-hour half marathon challenge.

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How to Run a SUB 2-Hour Half Marathon | Training, Workouts and Strategies
How to run a half marathon
How to run a 2 hour half marathon

00:00 Introduction
01:09 Splits
01:20 3 Training Components
02:39 Weekly Volume?
04:50 How many days a week should I run?
05:15 How long should my training block be?
05:39 What should my weekly calendar look like?
06:10 Marathon pace workouts
06:44 Interval workouts
07:43 Speed work during the long run
08:48 Pacing strategies

[stumeads]

My PR is 1:56, took me years of similar training that you describe to get there though, and weirdly I could do under 2 hours unofficially on training runs but not at events, and the one I actually did in 1:56 was one of the hilliest I’ve done, but had a steep downhill of about 1km at the end. And as someone else mentioned, thanks for putting stuff in metric !

[firstlast]

First half was: 2:58
Second: 2:51
Third: 2:45
Fourth: 2:39

I have two half marathons coming up: Oct 2024, Nov 2024; I hope to be below 2:30..

[carsdtb]

PR in a race is 1:28:51 but clocked 2:59:30 for the marathon. Work to do, got the goal half marathon in 10 days. Unfortunately have a chest infection that’s ruined me in the buildup! 😢 I hit 66 miles a week in the peak training. When I crossed the sub2 for the half, it was 25 miles over 4 runs in a week. All about consistency and believing in yourself 😊

[RatelHBadger]

Ive done 2 halfs so far (Feb 2hr16 this year and Nov 2006 2hr28), and 10 weeks away from another in Nov.
I started training Oct 2023 for the February event from basically nothing after recovering from a back injury. Basically decided I was going to get myself in shape so I didnt keep getting randomly injured due to poor posture or lazy lifestyle habits. Then, stay in shape, rather than do a quick binge of fitness and stop because "life got in the way".
I run at the moment 6.6km x3 a week (one of which is a Fartlek/interval style, sprint one lamp-post jog the next) the other two are easy pace. I do 1 speed session on the gym treadmills where I start at 9kph and ramp up the speed from there. I then do an hour of weights on a Saturday (squats, lunge walks, deadlifts, leg press, rows, and shoulders just to keep everything tight) and Sundays my long run I steadily add an extra 2km ish each week. Im up to 16km this coming week.
Can definitely notice the body tolerance in those longer runs for having done the interval training, and the shorter runs really are getting easier too.
Ive also Incorporated some plyometrics to the end of my shorter runs (skipping & box jumps) just to help with my "spring" so my running gate isnt so much of a plod.
I can comfortably run 30min 5k, but I admittedly "feel" heavy running (which is where the treadmill sessions I hope come in handy. I can run quick and improve my form without having to worry about contours of the road/track/pathways as well.
Seems to be working so far.

[StevenFord-bv]

My PB for a half marathon is 2:10:16. And that was my first half ever last year. Will be running the half in San Diego in two weeks

[luxurybagel]

How do you know when your ready to start training with these kind of times? For example I ran my first half 2:15 and want to run under 2 eventually, but my easy pace is like 7min km. I can probably run the 5:51km and 5km min training paces but i would probably struggle at the start, what should I do?

[petervandegroenendaal]

Good video! Question: even splits area a bad idea, but what are good splits? Like, the exact speeds (per km)

[francismitchell]

So in April I hope to do first half marathon. Im running 5k most weeks so in last 6 months I ran about 20 parkruns. I'm at 26 mins for 5k. I ran a 10k In 57 mins. I run 3 or 4 times a week and I hope to do a long run 16k to 18k on Sundays. Anything else I need to do.

[Jin-xpez]

I read sub 2 hr marathon at first and I’m like KIPCHOGE?

[MrPauloHipolito]

Is it okay that my easy run is 7:30/km for this training? Or do I need that my easy pace is 6:13/km?

[troysergey]

Ran a 1:38 in 2019.
Hoping to be under 2 hours in April lol . About 15 lbs heavier

[haikalniza]

hi coach. i just came back from an injury. (tight calves causing foot pain) can i do slower easy pace but do the speed and workout at your recommendded pace?

[ashokcmashru]

What about “age” in weekly volume? I m 49.

[BG]

I just ran my first half marathon and my time was 2:00:09 😢 I was so pissed at myself when I learned that sub 2h half marathon is a thing…