Half Marathon - Sub 2:00

Plan Length: 12 Weeks

This is a plan for an aspiring 2:00 Half-Marathoner or faster.

This plan will be structured for runners capable of running between 20-45 mile weeks and have been running for AT LEAST a month before starting this plan.

The program will slowly acclimate runners to handle an increase in mileage over the first several weeks and focus on core concepts to build fitness. Then, we'll progress into Half marathon specific workouts over the next 6 weeks before entering a light taper the last two weeks before race day.

A few IMPORTANT training details:

1. MARATHON TEMPO PACE. This is roughly the pace you can run for a marathon. As always, it is important to go off of effort. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is marathon pace on that given workout day.
2. THRESHOLD EFFORT. This is based off of roughly the pace you can run for a one hour race. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is the pace on that given workout day.
3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
4. RECOVERY RUN. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
5. EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 10:00 minute pace.
6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel (unless otherwise stated).
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
9. Note: final surge provides pace calculators to help determine what paces you should be hitting throughout the training plan.

(Plan written by Brogan Austin)

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Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Rest Day - Rest Day

Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.

If you want to, feel free to do a short shakeout or cross train, but keep it 30 minutes or less.

Run - Recovery run

Recovery run.

RECOVERY RUN. Pace roughly 2:30 slower than your 5k pace OR SLOWER. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.

Someone who is currently in 2:00 half marathon could run their easy days anywhere between 13:00 and 11:40 minute pace.

Planned: 30:00

Run - Easy + 4x:15

4x 15-seconds at mile effort (jog 45-second recoveries)

Start reps after 20 minutes of easy jogging. After reps are complete, jog until you have reached total assigned time.

Other option is to run 4x100 meter strides with jog back rest.

STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.

EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 10:00 minute pace.

Planned: 40:00

Run - 4 Mile Tempo

Workout:
15 minute warmup.

- 4x15 second easy strides with 45 second jog recovery.
- 4 mile tempo run (marathon race effort - if you could run a 2:00 half today your tempo pace would be 9:30-9:16, with that in mind, we'll want to run a little slower ~9:40 average depending on your current fitness)

Jog a cool down until total time is completed.

Planned: 1:00:00

Rest Day - Rest Day

Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.

If you want to, feel free to do a short shakeout or cross train, but keep it 30 minutes or less.

Run - 30 min. Easy + 4x:15

4x 15-seconds at mile effort (jog 45-second recoveries)

Start reps after 20 minutes of easy jogging. After reps are complete, jog until you have reached total assigned time.

Other option is to run 4x100 meter strides with jog back rest.

STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.

EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 10:00 minute pace.

Planned: 30:00

Run - Long run

Keep the pace steady. Faster than a recovery run but not as fast as your tempo runs. Progress into it.

Note, you should run all of your long runs off pavement if possible and find a route that closely simulates your race course in terms of elevation gain and loss.

Planned: 1:10:00


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