Half-marathon in 2 hours: the plan to get there

The half-marathon in 2h is an excellent intermediate goal: demanding enough to get structured, accessible enough to stay motivating. Here's the roadmap.

Target pace: 5:41/km

21.1 km in 2h, that's 5 min 41 sec per kilometre (approximately 10.5 km/h) to maintain over the entire distance. The training objective: make this pace comfortable and automatic.

Prerequisites

You must already run regularly (3 sessions/week) and be able to sustain 1 hour of continuous running. If you're starting out, build the foundation first with a 10 km plan.

The typical plan

3 to 4 sessions/week, over 10 to 12 weeks. Volume increasing gradually towards 40-45 km/week. Each week:

• 1 long run (up to 1h30-1h45), sometimes with blocks at half-marathon pace.
• 1 interval / threshold session (e.g. 5 × 1000 m at a pace slightly faster than 5:41).
• 1 to 2 easy runs in base endurance.

Race management

Start right at 5:41/km, without getting carried away by the euphoria of the start. If all goes well, you can accelerate slightly in the last 5 kilometres. A small carbohydrate refuel mid-race helps for the finish.

Progress at your own pace

Sports Coach AI adapts your sessions and target pace to your actual fitness, and sharpens you up in the final days to arrive fresh. Ready for a longer goal? See the 4h marathon.