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Sub 2 Hour Half Marathon Coaching Plan: Free 12 Week Schedule




Are you able to discover a free sub 2 hour half marathon coaching plan? 

I’ve it proper right here for you! 

Let’s first reply some questions you may need about working a sub-2 hour half marathon after which dive into the plan.

You’ll discover the coaching schedule on the backside of the web page. Merely pop your e-mail into the opt-in field with the intention to obtain the free printable pdf obtain of this coaching plan. 

Alright, let’s get to strategizing about how you’re going to run 13.1 miles in simply 2 brief hours! 

How do you run a sub 2 hour half marathon?

With a view to run a sub-2 hour half marathon you have to to maintain a tempo of 9 minutes and 5 seconds with the intention to cross the half marathon end line in precisely 1 hour and 59 minutes and 0 seconds. 

Now technically you’ve gotten a bit of wiggle room with a calculated ending time of 1:59:00 and a tempo of 9:05 per mile. 

In case your tempo jumped to 9:10 minutes per mile you’d then finish with a ending time of two:00:10. 

So it’s good to be clear with what your targets are for your self.

Would you like a sub-2 hour half marathon end time or would you even be proud of a 2 hour half marathon ending time? 

Nobody reply is true, they’re each superior ending instances!

After all there are issues to be thought-about comparable to hills, assist stations being backed up, having to take a rest room break, massive crowds of runners, and so forth. so every miles tempo will probably be off of your goal aim tempo by a few seconds. 

Due to this fact for those who wished to permit for much more of a security boundary round your ending time it may be finest to coach and run at a 9:00 minute per mile tempo.

A 9:00 minute per mile tempo would find yourself supplying you with a 1:57:54 half marathon end time and would enable for at the very least 2 minutes for incidental happenings in the course of the race.

Sub 2 Hour Half Marathon coaching plan Tempo Chart

Here’s a 9:00 minute per mile tempo chart for a sub-2 hour half marathon coaching plan end time.

This can provide help to see the place you have to be throughout every mile of the race.

It’s good to change into very accustomed to your paces as you prepare in your time aim. 

It’s also possible to mess around with discovering a special ending time over on this web page that has a full tempo chart and ending time calculator

What health background ought to you’ve gotten/what coaching to do earlier than starting this plan?

After studying how briskly you have to to run every mile with the intention to run a sub-2 hour half marathon you may be questioning in case you are able to this sub 2 hour half marathon coaching plan. 

Earlier than you start this coaching plan right here is the health base that I like to recommend that you’ve:

1. It is best to have the ability to comfortably run at the very least 3 miles.

2. It is best to have the ability to run these three miles in about 9:00 minutes to 9:quarter-hour per mile with relative ease.

(The laborious a part of working a sub-2 hour half marathon will probably be sustaining the required tempo during the half marathon so that you need to have the ability to run at this tempo presently for at the very least a few miles.)

If you’ll be able to at the very least do these two issues then you might be prepared for this coaching plan! 

If you’re missing in a single space or one other then it may be good to attend earlier than making an attempt this plan and construct extra of a stable working base. 

How do I Prepare for a 2 Hour Half Marathon?

A sub 2 hour half marathon coaching plan would require self-discipline in your coaching and approach. 

However that’s what makes it so rewarding if you obtain your aim and step throughout the end line in your required time! 

However let’s discuss extra specifics about what’s concerned in coaching for a 2 hour half marathon as there are two fundamental targets that it would be best to obtain. 

1.Construct your endurance.

The primary focus you have to to realize is ensuring that you simply construct your endurance appropriately with the intention to run the total 13.1 miles. 

That is largely achieved by your weekly future.

On this coaching plan it’s scheduled on Saturdays nevertheless you possibly can modify the day to suit your schedule. 

2. Improve your pace

Assuming that you simply can’t already maintain roughly a 9 minute mile tempo during 13.1 miles, your second major aim is to extend and construct your pace as a way to maintain your aim race tempo for all the half marathon and finally obtain your sub-2 hour half marathon aim.

On this particular sub 2 hour half marathon coaching plan discovered on the backside of the web page, you’ll be doing this by tempo runs, interval exercises, and your aim race tempo miles throughout your lengthy runs.

Additionally, you will preface your pace coaching with some hill strengthening exercises early on this coaching plan because the stronger you might be, the simpler and simpler your pace coaching will probably be!  

Format of the 12 Week Sub 2 Hour Half Marathon Coaching Plan

Weeks 1 by 3 are your Energy and Tempo Transitioning Weeks

Throughout these 3 weeks your focus will probably be on:

  • Moving into your coaching plan and sticking to the schedule
  • Operating a weekly hill repeats exercise with the intention to construct power to dive into the pace coaching
  • Construct your “future” whereas practising your aim race tempo for 1 to 2 miles throughout that future

Weeks 4 by 11 are your Rising Endurance + Velocity Constructing Part

Throughout Weeks 4-11, your coaching will embrace:

  • A weekly tempo run that can assist you construct pace endurance which can will let you run quicker paces for an extended time frame
  • A weekly interval exercise to actually provide help to prepare at and nail your aim race tempo for the half marathon
  • Constructing your endurance by the ever growing future every week.

Week 12 is Taper Week

The final week of your half marathon coaching plan is all about getting in some additional relaxation and restoration so that you’re primed and prepared with a full tank of power to realize your sub-2 hour half marathon end time that weekend! 

See this web page for extra data on easy methods to taper for a half marathon

Format of Your Coaching Days

Earlier than we discuss what every day of your coaching week will appear to be here’s a fast overview of the coaching exercises on the coaching plan.

Breakdown of the Coaching Runs and Exercises Scheduled on this Sub 2 Hour Half Marathon Coaching Plan

  • Simple Quick Runs
  • Hill Repeats
  • Tempo Runs
  • Interval Exercises
  • Lengthy Runs (Aim Race Tempo Model Lengthy Runs)
  • Cross Coaching (scheduled as XT in your coaching plan)
  • Relaxation Days

Alright, here’s a breakdown of the exercises and every coaching day.

Mondays: simple runs & tempo runs

Mondays are scheduled brief run/simple tempo days in the course of the first 3 weeks. 

Over the past 9 weeks they’re a scheduled tempo working day.

You will note tempo runs scheduled in your coaching plan as: 

3 miles (1 mile @ tempo). 

Learn this as:

“Run 3 miles and run 1 of these miles at your tempo working tempo.”

For those who want you possibly can run 1 mile as a warm-up, 1 at tempo tempo and 1 mile as a settle down. 

Yow will discover all the data you want right here on easy methods to run tempo runs plus what your tempo working tempo must be.

Tuesdays: Cross Coaching (XT)

Tuesdays are scheduled cross coaching days and are labeled with the XT image in your coaching plan. 

I might advocate doing both a low impression cardio exercise or a power coaching exercise in your cross coaching days.

For those who go for the power exercise, preserve your exercises between 25 to 40 minutes.

Right here is extra data on power coaching for runners

Listed below are another concepts for cross coaching as a runner that you simply would possibly like to include. 

If you’re feeling a bit overwhelmed, confused, or additional drained on nowadays you can too use your cross coaching day as an additional relaxation day.

Alternatively, for those who really feel as if you wish to embrace extra weekly miles you possibly can additionally use your cross coaching day as one other brief/simple tempo working day and run an additional 1 to 4 miles on at the present time. 

WEDNESDAYS: HILL REPEATS/INTERVAL WORKOUTS

Wednesdays are a scheduled high quality working exercise day.

Throughout the first 3 weeks you’ll carry out hill repeat exercises.

Hill repeats are scheduled in your coaching plan as,

2 miles + 6 HR (30-90 sec. every)

Learn this as:

“Run 1 mile as a heat up, then carry out 6 hill repeats which can be between 30 to 90 seconds in size every, after which run a 1 mile settle down.“

Yow will discover out easy methods to run hill repeats exercises on this web page. 

Over the past 9 weeks you’ll be working an interval exercise on Wednesdays. 

Interval exercises are schedule in your coaching plan as: 

2 miles + 6 x 0.5 mile intervals

Learn this as:

“Run 1 mile as a heat up, carry out 6 separate half mile intervals, after which run a 1 mile settle down.” 

Right here is an in-depth web page on easy methods to carry out your interval exercises

thursdays: Relaxation Day

Thursdays are your scheduled relaxation days.

Fridays: Quick, simple tempo runs

Fridays are a scheduled brief run at a straightforward tempo.

Don’t push the tempo on these runs.

You’re merely staying primed and including in additional weekly base miles and constructing your cardiovascular health earlier than going into your future the following day. 

Saturdays: future days

Saturdays are a scheduled longer run day. Your lengthy runs are the core of your sub 2 hour half marathon coaching plan. 

These longer runs are scheduled in your coaching plan as: 

9 miles (4 @ GRP)

Learn this as:

“Run 9 miles whole, and run 4 of these miles at your aim race tempo (GRP) per mile.” 

It doesn’t actually matter if you run these aim race tempo miles throughout the long term.

You possibly can run them again to again or sprinkle them all through your future. 

If you’d like extra of a problem, you possibly can run them on the finish of your future if you find yourself already extra fatigued as extra of a progressive fashion future.

Yow will discover extra data on easy methods to run aim race tempo and progressive fashion lengthy runs on this web page

For the remaining miles of your future, you wish to run at a really gradual and regular tempo.

You possibly can run even 1 to three minutes slower than your aim race tempo.

See this web page on the finest future tempo to know why you wish to run your lengthy runs slower than your aim race tempo. 

Sundays: relaxation day

right here is your free sub 2 hour half marathon coaching plan!

Right here is the sub 2 hour half marathon coaching plan in miles. Scroll down for the plan in kilometers as properly. 


Join a free printable copy of this half marathon coaching plan!

sub 2 hour half marathon coaching plan in kilometers

I actually hope this sub 2 hour half marathon coaching plan is precisely what you had been on the lookout for and will get you to your targets! 

Let me know you probably have questions and I might love to listen to the way it all goes for you! 

Good luck, pal! 

Do not forget to join a free printable obtain of this coaching plan! 

Pages associated to this sub 2 hour half marathon coaching plan



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