What it takes
A sub 2 hour half marathon means holding 5:41 per km (9:09 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 36.5.
The half marathon pace chart has the splits for it. It also covers every other time from 1:05 to 3:00.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the half marathon in about 2:05:50 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 2 hours: pacing and fuel
Sub 2 is 5:41 per km (9:09 per mile). Two hours is long enough that pacing and fuel both matter. Aim to pass 10 km in about 56:50, feeling in control. Banking time early rarely pays.
Practise taking a gel or a few sweets on the long runs that go past 90 minutes. This sample's longest is 19 km, about 137 minutes at 7:12 per km, ending with 5.5 km at half marathon pace in one peak week.
Your training paces
Set from a 2:05:50 half marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 6:52-7:12 |
| Threshold | Tempo runs. Comfortably hard. | 5:44 |
| Intervals | Hard repeats with recovery. | 5:17 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
4 running days a week, peaking at about 43 km. Every fourth week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.