9:09 / mile · 12 weeks
Sub-2 hour half marathon training plan
A sub-2 half marathon is one of running's most popular goals. You'll need to average 9:09 per mile (5:41 per km), so a 10K time of around 54 minutes is a good sign you're ready.
This 12-week sample runs 5 days a week from 18 miles and builds to 30 miles. The key sessions are tempo runs a little faster than goal pace and long runs that reach 11 miles and finish at goal pace.
The plan
Sub-2 half marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 18 miles a week. 12 weeks to race day.
- 12
- weeks
- 30
- mi peak week
- 11
- mi longest run
- 279
- mi in total
Weekly distance
Training paces
From your goal of 1:59:00
- RecoveryRecovery runs11:33-12:19 /mi
- EasyEasy and long runs10:30-11:33 /mi
- SteadySteady runs9:27-9:57 /mi
- Race paceRace-pace work8:59-9:10 /mi
- ThresholdTempo, cruise reps8:41-8:55 /mi
- Interval800 m intervals7:54-8:14 /mi
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 18 mi | 6.5 mi | Steady run 3 mi |
| 2 | Base | 19.5 mi | 7 mi | Steady run 3 mi |
| 3 | Base | 21 mi | 7.5 mi | Steady run 3.5 mi |
| 4 | Baserecovery | 15.5 mi | 5 mi | Steady run 3 mi |
| 5 | Build | 23 mi | 8 mi | Intervals 3 mi · Tempo run 3.5 mi |
| 6 | Build | 25 mi | 9 mi | Intervals 3.5 mi · Tempo run 4 mi |
| 7 | Build | 27.5 mi | 9.5 mi | Intervals 4 mi · Tempo run 4.5 mi |
| 8 | Buildrecovery | 20.5 mi | 6.5 mi | Intervals 3 mi |
| 9 | Peak | 30 mi | 10 mi | Tempo run 5 mi · Intervals 4.5 mi |
| 10 | Peak | 30 mi | 11 mi | Tempo run 5 mi · Intervals 4.5 mi |
| 11 | Taper | 22.5 mi | 7.5 mi | Short tempo 3.5 mi |
| 12 | Race week | 26.5 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
Sub-2 half marathon plan: a peak week, day by day
Week 9 of 12, 30 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 9 of 12
Peak- MonRest
- TueTempo run8:41-8:55 /mi5mi
- WedEasy run10:30-11:33 /mi5.5mi
- ThuIntervals7:54-8:14 /mi4.5mi
- FriRest
- SatEasy run10:30-11:33 /mi5mi
- SunLong run, fast finish10:30-11:33 /mi10mi
Who this plan is for
- Your recent 10K is around 54 minutes or faster.
- You run four or five days a week.
- You've run a half marathon and want to break two hours.
How to adjust it
- Add your recent 10K and the plan checks whether sub-2 is realistic.
- Fewer days available? Four still works with one quality session.
- Close but not quite? Set 2:05 and the paces follow.
Why this sub-2 half marathon plan works
Tempo is king
Sustained runs slightly faster than goal pace make 9:09 feel controlled on race day.
Bank nothing
Run the first 5K at goal pace, not faster. A steady first half sets up a strong finish.
Taper properly
Two lighter weeks let you race at full strength.
Sub-2 half marathon plan FAQ
What pace is a sub-2 half marathon?
9:09 per mile or 5:41 per km.
What 10K time do I need to break 2 hours?
Around 54 minutes or faster suggests sub-2 fitness, given enough endurance from long runs.
How long does it take to train for a sub-2 half?
Twelve weeks for most runners who already run a few times a week.
How many miles a week do I need?
This sample peaks at 30 miles a week. Most sub-2 runners peak in the 20s or 30s.
Should I join a pace group?
If your race has a 1:55 or 1:59 group, it's a great way to avoid going out too fast.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the half marathon training plan page.