For many runners, 2 hours is the half marathon milestone. It is a concrete goal: you know exactly what pace it takes. Whether it is realistic depends on what you run now. Below, you will find what 2 hours requires, how to check whether you are ready, and how to work toward that pace in 12 weeks.
01 · What 2 hours takesWhat does a sub-2-hour half marathon take?
The half marathon is 21.1 km13.1 mi long. Two hours divided by that distance is an average of 5:40 min / km9:07 min / mi, rounded to 5 seconds. Run exactly that pace and you finish in 1:59:33. That is a slim margin: in a race, you usually cover a little more than the official distance, because you do not take every turn perfectly and you weave around other runners.
So aim for a finish time with some room to spare. The example runner in this plan aims for 1:58:51. Per kilometer, that is only a few seconds faster (also 5:40 min / km9:07 min / mi when rounded), but it gives more than a minute of margin at the finish.
For most runners, an even pace over the whole distance is the fastest approach. See splits and race strategy for what that means at each checkpoint.
02Are you ready?
A 2:00:00 half marathon corresponds to a VDOT of about 36.5. The race time predictor converts that into shorter distances. These times match a 2-hour half marathon:
| Race | Time that matches 2:00:00 |
|---|---|
| 5K | 26:05 |
| 10K | 54:08 |
If you ran a time close to these in the past two months, breaking 2 hours is a realistic goal. If you are clearly faster, you have some margin. If you run a 10K in 55 minutes, the calculator predicts about 2:02. Breaking 2 hours in 12 weeks is then a big step; choose a more realistic goal or allow more time.
Speed alone is not enough. A prediction assumes you are also trained for the longer distance. This plan was built for an example runner who:
For this runner, the calculator predicts a 1:59:42 half marathon, and the plan builder rates 1:58:51 as achievable. Running less than that, or have you never run for longer than an hour? Start with the half marathon training plan and aim for a time afterward. Calculate your own VDOT with the VDOT calculator. For how VDOT and training zones fit together, read Zones and Quality (VDOT).
03 · 12 weeks · 3 days a weekSub-2-hour half marathon plan: 12 weeks, 3 days a week
This table matches what the plan builder creates for the example runner above, with a goal of 1:58:51. You run on Tuesday, Thursday, and Sunday. Your week grows from 25 km15.5 mi to about 36 km22.4 mi; the long run goes from 15 km9.3 mi to 17 km (10.6 mi)10.6 mi (17 km). From week 3, Tuesday is a tempo session: first at threshold pace, then from week 6 mostly reps at half marathon pace. Week 5 is lighter. Weeks 11 and 12 taper toward race day.
The table lists distances with the expected duration. The paces are those of the example runner; the training paces by zone follow below the tables. Strides are a few short, relaxed accelerations of about 100 meters at the end of an easy run. Each tempo rep is followed by a short recovery, included in the total time.
| Week | Tuesday | Thursday | Sunday |
|---|---|---|---|
| 1 | 5 km3.1 mi easy · 34 min | 5 km3.1 mi easy · 34 min | 15 km9.3 mi long run · 101 min |
| 2 | 6.5 km4 mi easy · 44 min | 6.5 km4 mi easy · 44 min | 14.5 km9 mi long run · 97 min |
| 3 | Threshold repeats · 29 min · 4.6 km2.9 mi 10 min easy warm-up 3 × 4 min at threshold pace (5:30 min / km8:51 min / mi), each followed by 1 min easy jogging 4 min easy cool-down | 8.9 km5.5 mi easy with strides · 61 min | Long run with progressive finish · 109 min · 16.5 km10.3 mi 87 min easy final 22 min at marathon pace (6:15 min / km10:04 min / mi) |
| 4 | Threshold run · 64 min · 9.7 km6 mi 37 min easy warm-up 12 min at threshold pace (5:30 min / km8:51 min / mi) 15 min easy cool-down | 9.7 km6 mi easy with strides · 66 min | 13.7 km8.5 mi long run · 92 min |
| 5 · easier | 7.1 km4.4 mi easy with strides · 49 min | 7.1 km4.4 mi easy · 48 min | 11.6 km7.2 mi long run · 78 min |
| 6 | Half marathon pace run · 57 min · 9 km5.6 mi 16 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 8 min easy cool-down | 9.9 km6.2 mi easy with strides · 66 min | 17 km10.6 mi long run · 112 min |
| 7 | Half marathon pace run · 63 min · 10 km6.2 mi 19 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 10 min easy cool-down | 9.9 km6.2 mi easy with strides · 66 min | 14.5 km9 mi long run · 95 min |
| 8 | Fartlek workout · 59 min · 9.1 km5.7 mi 23 min easy 5 × 3 min at threshold pace (5:20 min / km8:35 min / mi), each followed by 1½ min easy 13½ min easy cool-down | 9.9 km6.2 mi easy with strides · 66 min | 17 km10.6 mi long run · 112 min |
| 9 | Half marathon pace run · 73 min · 11.5 km7.1 mi 28 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 12½ min easy cool-down | 11.5 km7.1 mi easy with strides · 77 min | 12.8 km8 mi long run · 84 min |
| 10 | Half marathon pace run · 45 min · 7.5 km4.7 mi 10 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 2½ min easy cool-down | 11.6 km7.2 mi easy with strides · 78 min | 17 km10.6 mi long run · 112 min |
| 11 · taper | Short sharpening workout · 38 min · 5.9 km3.7 mi 12 min easy warm-up 4 × 2½ min at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 6 min easy cool-down | 9.5 km5.9 mi easy with strides · 63 min | 10.5 km6.5 mi long run · 68 min |
| 12 · taper | Easy run with short pickups · 49 min · 7.4 km4.6 mi 22 min easy 4 × 1½ min at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2 min easy 13 min easy cool-down | Rest day | Saturday: shake-out run · 20 min · 3 km1.9 mi, easy with a few strides Sunday: half marathon, goal 1:58:51 |
The reps at half marathon pace are the core of this plan: they get your body used to the pace you need on race day. Run them evenly and in control. They should not feel like a race. You do not need to run 21.1 km13.1 mi beforehand; the 17 km10.6 mi long runs and all the other sessions together prepare you.
04 · 12 weeks · 4 days a weekVariation: 12 weeks, 4 days a week
Prefer shorter sessions, or does a fourth running day fit your week well? This table matches what the plan builder creates for the same example runner with four running days: Tuesday, Thursday, Saturday, and Sunday. Weekly volume and the longest runs stay almost the same, but each individual run is shorter. Weeks 9 and 10 add a second tempo session on Thursday. The week 3 long run is entirely easy, and in weeks 4 and 7 the long run is slightly shorter (12.8 km (8 mi)8 mi (12.8 km)).
| Week | Tuesday | Thursday | Saturday | Sunday |
|---|---|---|---|---|
| 1 | 3.3 km2.1 mi easy · 22 min | 3.3 km2.1 mi easy · 22 min | 3.3 km2.1 mi easy · 22 min | 15 km9.3 mi long run · 101 min |
| 2 | 4.4 km2.7 mi easy · 29 min | 4.4 km2.7 mi easy · 29 min | 4.4 km2.7 mi easy · 29 min | 14.5 km9 mi long run · 97 min |
| 3 | Threshold repeats · 29 min · 4.6 km2.9 mi 10 min easy warm-up 3 × 4 min at threshold pace (5:30 min / km8:51 min / mi), each followed by 1 min easy jogging 4 min easy cool-down | 4.5 km2.8 mi easy · 30 min | 4.5 km2.8 mi easy with strides · 31 min | 16.5 km10.3 mi long run · 111 min |
| 4 | Threshold run · 27 min · 4.3 km2.7 mi 10 min easy warm-up 12 min at threshold pace (5:30 min / km8:51 min / mi) 5 min easy cool-down | 8.3 km5.2 mi easy with strides · 57 min | 7.7 km4.8 mi easy with strides · 52 min | 12.8 km8 mi long run · 86 min |
| 5 · easier | 4.7 km2.9 mi easy with strides · 33 min | 4.7 km2.9 mi easy · 32 min | 4.7 km2.9 mi easy · 32 min | 11.6 km7.2 mi long run · 78 min |
| 6 | Half marathon pace run · 45 min · 7.5 km4.7 mi 10 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 2½ min easy cool-down | 5.8 km3.6 mi easy with strides · 39 min | 5.8 km3.6 mi easy with strides · 39 min | 17 km10.6 mi long run · 112 min |
| 7 | Half marathon pace run · 45 min · 7.5 km4.7 mi 10 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 2½ min easy cool-down | 8.2 km5.1 mi easy with strides · 55 min | 7.7 km4.8 mi easy with strides · 52 min | 12.8 km8 mi long run · 84 min |
| 8 | Fartlek workout · 36 min · 5.8 km3.6 mi 10 min easy 5 × 3 min at threshold pace (5:20 min / km8:35 min / mi), each followed by 1½ min easy 3½ min easy cool-down | 6.6 km4.1 mi easy with strides · 45 min | 6.6 km4.1 mi easy with strides · 45 min | 17 km10.6 mi long run · 112 min |
| 9 | Half marathon pace run · 58 min · 9 km5.6 mi 16 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 8 min easy cool-down | Threshold repeats · 41 min · 6.5 km4 mi 16 min easy warm-up 3 × 4 min at threshold pace (5:20 min / km8:35 min / mi), each followed by 1 min easy jogging 10 min easy cool-down | 7.7 km4.8 mi easy with strides · 51 min | 12.8 km8 mi long run · 84 min |
| 10 | Half marathon pace run · 45 min · 7.5 km4.7 mi 10 min easy warm-up 3 × 1.5 km0.9 mi at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 2½ min easy cool-down | Threshold repeats · 29 min · 4.7 km2.9 mi 10 min easy warm-up 3 × 4 min at threshold pace (5:20 min / km8:35 min / mi), each followed by 1 min easy jogging 4 min easy cool-down | 6.9 km4.3 mi easy with strides · 47 min | 17 km10.6 mi long run · 112 min |
| 11 · taper | Short sharpening workout · 33 min · 5.1 km3.2 mi 10 min easy warm-up 4 × 2½ min at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2½ min easy 2½ min easy cool-down | 5.1 km3.2 mi easy with strides · 35 min | 5.1 km3.2 mi easy with strides · 35 min | 10.5 km6.5 mi long run · 68 min |
| 12 · taper | Easy run with short pickups · 49 min · 7.4 km4.6 mi 22 min easy 4 × 1½ min at half marathon pace (5:40 min / km9:07 min / mi), each followed by 2 min easy 13 min easy cool-down | Rest day | Shake-out run · 20 min · 3.1 km1.9 mi, easy with a few strides | Half marathon, goal 1:58:51 |
Want to run even more often, with more volume and a shorter longest run? That is the idea behind the Hansons method: six running days a week and deliberately accumulated fatigue. It takes more time and recovery than this plan.
05 · Training pacesTraining paces by zone
These are the example runner's paces from both tables. They apply to this runner and this goal; with your own details, the plan builder calculates your paces. Over the course of the plan, the easy and threshold paces get a step faster: the plan expects you to get fitter. Half marathon pace stays your goal pace.
| Zone | How it feels | Used for | Example runner's pace |
|---|---|---|---|
| Easy | Conversational, you can speak in full sentences | Easy runs, long runs, runs with strides | 6:45 min / km10:52 min / mi in weeks 1–5, 6:35 min / km10:36 min / mi in weeks 6–10, 6:25 min / km10:20 min / mi in weeks 11–12 |
| Warm-up and cool-down | A little easier still | Around tempo sessions | About 7:05 min / km11:24 min / mi, later 6:55 min / km11:08 min / mi and 6:45 min / km10:52 min / mi |
| Marathon pace | Brisk, but sustainable for a long time | Finish of the week 3 long run (3 days a week) | 6:15 min / km10:04 min / mi |
| Half marathon pace | Controlled hard and even | Reps at race pace | 5:40 min / km9:07 min / mi |
| Threshold pace | Comfortably hard, short sentences only | Threshold repeats, threshold runs, and fartlek | 5:30 min / km8:51 min / mi in weeks 3–4, 5:20 min / km8:35 min / mi from week 8 |
Slow down in heat, wind, or on hills, and run by effort instead. Running easy sessions faster than listed will not make you faster on race day; mostly, it makes recovering for the tempo sessions harder.
06 · Splits and strategySplits and race strategy
These checkpoint times go with an even pace:
| Checkpoint | Finish time 2:00:00 | Finish time 1:58:51 |
|---|---|---|
| 5 km3.1 mi | 28:26 | 28:10 |
| 10 km6.2 mi | 56:53 | 56:20 |
| 15 km9.3 mi | 1:25:19 | 1:24:30 |
| 20 km12.4 mi | 1:53:45 | 1:52:40 |
| Finish | 2:00:00 | 1:58:51 |
Want checkpoint times for your own goal, or a second half slightly faster than the first (a negative split)? Use the pace split calculator. The half marathon pace calculator converts a finish time into pace and split times.
07 · 1:45 and 1:30Other goal times: 1:45 and 1:30
| Goal time | Average pace |
|---|---|
| 2:00:00 | 5:40 min / km9:07 min / mi |
| 1:45:00 | 5:00 min / km8:03 min / mi |
| 1:30:00 | 4:15 min / km6:50 min / mi |
Paces are rounded to 5 seconds. If you are aiming for "under 1:45," run a few seconds per kilometer faster than the rounded pace: exactly 5:00 min / km8:03 min / mi gives 1:45:29. The plan on this page is built for 2 hours. A 1:45 or 1:30 goal calls for different training paces and usually more weekly volume. Create a personal plan with your own goal time and recent race time.
08 · FAQFrequently asked questions
Summary and next step
Breaking 2 hours in the half marathon means averaging 5:40 min / km9:07 min / mi. If you run a 10K in about 54 minutes and already train three times a week, about 25 km (15.5 mi)15.5 mi (25 km) in total, this plan takes you to that pace in 12 weeks, with 3 or 4 runs a week. Aim for a finish time with some margin, start in control, and run evenly. Is your level different from the example runner's? Create a personal plan with your own goal time and recent race time.
