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12 Weeks to a sub-2 half marathon

13 January 2011

This programme is for those who have run a half marathon distance once before, and would now like to try for something a little faster. The schedules assume that you have already got into the running habit and are doing 4-5km at a time, about three times a week.

Download the programme PDF here.

Day 1 Day 2 Day 3 Day 4
Week 1 6.5km slow 5km slow 6.5km 5km time trial
Week 2 5km easy 5km, with a few 50m bursts 5km easy 

 

 8-10km slow
Week 3 6.5km easy 6.5km, with a few 100m bursts 5km, timed, plus 1.5km jog 11-13km slow (or 1h – 1h15)
Week 4 6.5km easy 6.5km, with a few 30 second bursts 6.5km 13km slow (or 1h – 1h15)
Week 5 6.5km or 35 mins easy. 6 – 7km of fast-and-slow, with bursts up the hills (but not down them) 6.5km or 35 mins easy 14 – 16km steady, or 10K race.
Week 6 6.5km easy. 6.5km, with a few 100m bursts. 5km, timed, plus 1.5km jog. 11 – 13km slow (or 1h-1h15min)
Week 7 5 – 6.5km easy. 1.5km jog, then 2x5min fast, with 5 min slow jog recovery. 6.5km easy on grass. 14-16km slow.
Week 8 6.5km easy. 6.5km, with a few 30 second bursts. 6.5km 13km slow (or 1h-1h15min)
Week 9 5 – 6km easy. 5km, with a few short bursts. 5km on grass Warm up, then do a 10K race, then 10mins walking or jogging.
Week 10 6.5 – 8km km easy. 1.5km jog, then 2 x 7-8 mins fast, with 5 min jog recovery between. 6.5km on grass, incl several short bursts. 17 – 19km, as slow as you like.
Week 11 5 – 6 km easy. 1.5km jog, then 2 x 5 mins fast, with 5 min jog recovery between. 6.5km easy on grass 14 – 16km slow
Week 12 5km easy. 1.5km jog, then 1.5km at race speed, then 1.5km jog. 3km jog RACE DAY!

Don’t forget to have a look at these tips on how to run a sub 2 hour half marathon

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5 Responses to 12 Weeks to a sub-2 half marathon

  1. Rogeema 21 June 2011 at 9:06 am #

    That time does this programme assume the runner has done a half marathon in?
    And what are the paces required for slow, easy, fast, etc as used in the programme.

    Reply
    • Avatar of Runners World
      Runners World 21 June 2011 at 9:08 am #

      Hi Rogeema
      I’ll get the info and let you know!
      A

      Reply
  2. jilani shaikh 13 January 2012 at 5:46 am #

    Plz help me to develop strength n stamina n workout to do thank u

    Reply
  3. Mark 17 January 2012 at 12:19 pm #

    Hi,
    How would you suggest splitting the days up ie Monday is Day 1Wednesday day 3 etc?

    Would it be detrimental to add in a day 5 if not what would you suggest i do on the extra day (starting on week short and want to ensure a sub 2 hour)

    Reply
  4. Darren 19 November 2012 at 3:38 pm #

    What is slow and what is a fast run? Minutes and seconds please

    Reply

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