Welcome to Run Genius, your ultimate guide for unlocking your running potential. Running a sub 2-hour half marathon is not just about crossing a finish line; It’s about giving your heart and soul to the process, fighting challenges, and celebrating success. In this article you will find a 10-week training schedule to prepare you for this magnificent goal. If you work hard, run smart, and remain persistent, running the half-marathon in under two hours will be a closer reality than you may ever realise.

Understanding the Challenge:

Running a half marathon in under 2 hours requires more than just physical fitness; it demands mental resilience, strategic planning, and disciplined training. To conquer this challenge, you’ll need to maintain an average pace of around 9 minutes and 9 seconds per mile (or 5 minutes and 41 seconds per kilometer) for the entire 13.1 miles (21.1 kilometers). Every step you take will show how much you are determined and dedicated to being great.

10-Week Training Plan:

Effort Levels (RPE):

• Easy Run: 4-6 (Comfortable pace, conversational)
• Tempo Run: 6-8 (Moderate to hard effort, comfortably hard but sustainable)
• Interval Training: 8-10 (High-intensity effort with periods of recovery)
• Fartlek: 6-9 (Varied intensity, alternating between easy and hard efforts)
• Hill Repeats: 8 (Hard effort uphill, with easy recovery downhill)
• Long Run: 4-6 (Comfortable effort, steady pace maintained for longer duration)

Examples of Training Sessions:

• Fartlek: During a fartlek run, alternate between periods of fast running and recovery. For example, after a 10-minute warm-up, alternate between 1 minute of hard running (RPE 8-9) and 2 minutes of easy jogging (RPE 4-5) for 20-30 minutes. Finish with a 10-minute cooldown.
• Interval Training: Perform intervals of high-intensity running followed by periods of recovery. For example, after a 10-minute warm-up, run 4 x 800 meters at a fast pace (RPE 8-9), with 2 minutes of recovery jogging (RPE 4-5) between each interval. Finish with a 10-minute cooldown.
• Tempo Run: Tempo runs are sustained efforts at a comfortably hard pace. For example, after a 10-minute warm-up, maintain a challenging but sustainable pace (RPE 7-8) for 20-30 minutes. Finish with a 10-minute cooldown.
• Hill Repeats: Find a hill with a moderate incline and run repeats at a hard effort (RPE 8) uphill, focusing on driving your arms and maintaining good form. Jog or walk downhill for recovery. Start with 4-6 repeats and gradually increase as you build strength.

Embark on this journey with confidence, knowing that every step you take brings you closer to your goal of running a sub 2-hour half marathon. Stay consistent, listen to your body, and trust in the process. Remember, greatness lies within you, waiting to be unleashed on race day. At Run Genius, we’re here to support you every step of the way. Let’s make your sub 2-hour half marathon dream a reality. Happy running!