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Sub 2hr:00 Half Marathon Schedule

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RW's 12-week sub-2:00 Half-Marathon schedules
By Steve Smythe

http://www.runnersworld.co.uk/news/images/racing.gif

http://www.runnersworld.co.uk/t.gif

Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five days a week, with an average weekly mileage of 30 miles.

Week One

This Week’s Target
Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, it’s maybe best to start an easier schedule and move up as the weeks progress.

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

4M (inc 4 x 600m, 200m jog)

10K

40 mins

8/10

Wed

Steady

4M

9:45

39 mins

6/10

Thu

Fartlek

4M (inc 2M fartlek)

8:00-10:00

40 mins (20 mins fartlek)

7/10

Fri

Rest

 

 

 

 

Sat

Easy

3M

11:00

33 mins

4/10

Sun

Race

10K (plus 1M warm-up/1M cool-down)

9:00

target: 55:00 (plus 22-min jog)

9/10

Total

 

23M

 

3hrs 50

 

Week Two

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

5M (inc 8 x 300m, 200m jog)

5K

50 mins

8/10

Wed

Steady

5M

9:45

48 mins

5/10

Thu

Threshold

5M (inc 2.5M THR)

1/2M

50 mins (20 mins THR)

9/10

Fri

Rest

 

 

 

 

Sat

Hills

5M (inc 6 x 150m hill)

Mile

50 mins

6/10

Sun

Long run

8M

10:00

80 mins

7/10

Total

 

28M

 

4hrs 40

 

Week Three

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

3 x 1M, 400m jog (6M total)

10K

60 mins

9/10

Wed

Steady

5M

9:45

48 mins

6/10

Thu

Threshold

5M (inc 3M THR)

1/2M

48 mins (27 mins THR)

8/10

Fri

Rest

 

 

 

 

Sat

Fartlek

5M (inc 2.5M fartlek)

7:30-10:00

55 mins (25 mins fartlek)

5/10

Sun

Long run

9M

10:00

90 mins

7/10

Total

 

30M

 

5hrs

 

Week Four

This Week’s Target
At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

4 x 800m, 400m jog (6M total)

10K

60 mins

8/10

Wed

Steady

6M

9:45

58 mins

6/10

Thu

Fartlek

5M (inc 3M fartlek)

7:30-10:00

55 mins (32 mins fartlek)

7/10

Fri

Rest

 

 

 

 

Sat

Easy

3M

11:00

33 mins

3/10

Sun

Race

10K (plus 1M warm-up/1M cool-down)

8:30

target: 53:00 (plus 22-min jog)

10/10

Total

 

28M

 

4hrs 40

 

Week Five

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

5 x 600m, 200m jog (5M total)

5K

55 mins

9/10

Wed

Steady

7M

9:45

68 mins

6/10

Thu

Threshold

5M (inc 3M THR)

1/2M

50 mins (27 mins THR)

8/10

Fri

Rest

 

 

 

 

Sat

Hills

5M (inc 8 x 150m hill)

Mile

55 mins

6/10

Sun

Long run

10M

10:00

1hr 40

7/10

Total

 

32M

 

5hrs 30

 

Week Six

This Week’s Target
This week’s target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial.

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

6 x 400m, 200m jog (5M total)

5K

55 mins

8/10

Wed

Steady

5M

9:45

48 mins

6/10

Thu

Fartlek

5M (inc 3M fartlek)

7:30-10:00

55 mins (32 mins fartlek)

7/10

Fri

Rest

 

 

 

 

Sat

Easy

3M

11:00

33 mins

3/10

Sun

Time trial

10M (plus 1M warm-up/1M cool-down)

1/2M

target: 1:30 (plus 20-min jog)

9/10

Total

 

30M

 

5hrs 10

 

Week Seven

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

10 x 200m, 100m jog (5M total)

5K

55 mins

7/10

Wed

Steady

7M

9:45

68 mins

6/10

Thu

Threshold

5M (inc 3M THR)

1/2M

50 mins (27 mins THR)

8/10

Fri

Rest

 

 

 

 

Sat

Fartlek

5M (inc 3M fartlek)

7:30-10:00

55 mins (32mins fartlek)

5/10

Sun

Long run

13M

10:00

2hrs 10

9/10

Total

 

35M

 

6hrs

 

Week Eight

This Week’s Target
It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there’s a logic, and for this week’s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don’t worry if you can’t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12.

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

4 x 1K, 200m jog (5M total)

5K

55 mins

8/10

Wed

Steady

5M

9:45

48 mins

6/10

Thu

Hills

5M (inc 8 x 150m)

Mile

55 mins

7/10

Fri

Rest

 

 

 

 

Sat

Easy

3M

11:00

33 mins

3/10

Sun

Race/t-trial

13M (plus 1M warm-up/1M cool-down)

9:20

2hrs 2 (plus 22-min jog)

9/10

Total

 

33M

 

5hrs 45

 

Week Nine

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

5 x 800m, 100m jog (5M total)

5K

55 mins

8/10

Wed

Steady

4M

9:45

38 mins

5/10

Thu

Threshold

5M (inc 3M THR)

1/2M

50 mins (27 mins THR)

7/10

Fri

Rest

 

 

 

 

Sat

Fartlek

5M (inc 3M fartlek)

7:30-10:00

55 mins (32 mins fartlek)

6/10

Sun

Long run

13M

10:00

2hrs 10

9/10

Total

 

32M

 

5hrs 30

 

Week 10

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

8 x 400m, 100m jog (5M total)

5K

55 mins

8/10

Wed

Steady

6M

9:45

58 mins

5/10

Thu

Threshold

5M (inc 3M THR)

1/2M

50 mins (27 mins THR)

7/10

Fri

Rest

 

 

 

 

Sat

Hills

5M (inc 10 x 150m hill)

Mile

55 mins

6/10

Sun

Long run

14M

10:00

2hrs 20

9/10

Total

 

35M

 

6hrs

 

Week 11

This Week’s Target
For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

3 x 1M, 200m jog (6M total)

5K

65 mins

8/10

Wed

Steady

4M

9:45

38 mins

6/10

Thu

Fartlek

4M (inc 2M fartlek)

7:30-10:00

43 mins (20 mins fartlek)

7/10

Fri

Rest

 

 

 

 

Sat

Easy

3M

11:00

33 mins

3/10

Sun

Race

10K (plus 1M warm-up/1M cool-down)

8:00

target: 50:00 (plus 22-min jog)

10/10

Total

 

25M

 

4hrs 10

 

Week 12

Day

Session

Distance

Pace

Time

Intensity

Mon

Rest

 

 

 

 

Tue

Speedwork

8 x 200m, 100m jog (4M total)

5K

45 mins

8/10

Wed

Steady

3M

9:45

28 mins

5/10

Thu

Easy

3M (inc 5 x 150m strides)

11:00

35 mins

6/10

Fri

Rest

 

 

 

 

Sat

Easy

3M

11:00

33 mins

3/10

Sun

1/2M Race

(plus 1M warm-up/1M cool-down)(plus 1M

9:00

target: 1:58:00 (plus 25-min jog)

10/10

Total

 

28M

 

4hrs 45

 

 

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Tel 01902 898202 or
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Site Last modified: January 29, 2016