Aiming for a sub two hour half marathon is a typical aim and a enjoyable one to maintain us motivated. To get there it requires not only a sensible sub 2 coaching plan, however understanding how your coaching and mindset want to alter to hit this new aim.
The hunt for a sub 2 hour half marathon began for me, after my very first race in 2002. As I crossed that end line, staring right down to cease my watch, relatively than up on the cameras I keep in mind considering “holy hell that was arduous…I can do higher.”
I’m undecided I’d encourage most individuals to pick out a half marathon for his or her very first race, nevertheless it labored for me. I used to be in a position to push myself, with out hitting the vomit threshold which I discover extra frequent within the 5K and the “oh it’s over” of the 10K.
From serving to 1000’s of runners as an on-line operating coach since 2012, these are the guidelines that can assist you determine what wants to alter so that you can make this aim a actuality.
Sub Two Half Marathon Plan
Not concerned about any of the coaching suggestions, then you possibly can bounce proper to the sub two hour half plan. In fact, as a coach I’ve to say that no plan goes to get you there except you perceive some coaching ideas.
Like are you aware find out how to actually tempo your race?
Have you ever been energy coaching? Have you learnt why that’s going to make you quicker?
Are you fueling your lengthy runs and race day? As a result of the quicker you run, the extra your physique depends on that enter of carbohydrates to keep up your aim tempo.
Obtained your consideration? Unbelievable, learn on!!
Prepare to Run a Sub 2 Hour Half Marathon
If that is your first half marathon, it’s tremendous thrilling that you just’re setting your sights on sub 2-hour half marathon, however I need to be clear that simply FINISHING is the win to your first. You’ll be studying so many issues as you improve weekly mileage and easily comply with a coaching plan for 12-16 weeks.
After pacing my good friend Amy within the 13.1 Chicago and listening to from so many extra of you {that a} 2 hour half marathon is your huge half marathon aim, I assumed via issues I observed whereas operating together with her and recommendation I’ve given to those who we coach.
#1 Aim Tempo for Sub 2 Hour Half Marathon
To run a sub 2 hour marathon, or 1:59:59, you have to common 9:09 per mile. I don’t learn about you, however being over by just a few seconds would break my coronary heart, so let’s spherical down and say your goal race tempo is 9:00 per mile.
Do not forget that it’s in contrast to you’ll run precisely 13.1, you might be most certainly going to hit 13.3, in order that little buffer actually issues.
- Ideally you’re trying to hit this roughly for every mile
- You aren’t attempting to detrimental cut up
- You aren’t bolting out of the gate and clocking 8 minute miles to begin
- A fair tempo begin to end is the easiest way to PR primarily based on quite a few research
#2 Run Extra Hills in Coaching
Hills turn out to be useful in all kinds of how, so you need to cease avoiding them!
In truth, they need to be a part of at the least one run every week early in your coaching the place they’ll assist to construct energy in your legs earlier than you transition to quicker operating.
- Hill sprints have been proven to extend operating pace
- Utilizing hills means that you can construct leg energy (not the identical as lifting energy, however key to operating)
- Your race will in all probability have just a few hills, so be ready for them
The opposite secret is to work on enjoyable throughout the downhill in an effort to make up time.
This doesn’t imply overstriding, however for those who enable your self to loosen up and keep ahead in your toes relatively than sinking again in to your heels you’ll acquire pace as a substitute of hitting the breaks.
👉Checkout these hill exercises for the treadmill >>
👉Be taught find out how to run downhill and save your knees >>
#3 Embrace Power Coaching
We’re all time strapped and we love our runs, so the very first thing to drop from the coaching plan is commonly energy. Nonetheless, that is really going to have the other impact by making you slower.
Highly effective glutes imply extra energy in your stride.
A robust core and higher physique means higher posture all through your run. Which means operating quicker and with extra effectivity. Actually the advantages are too quite a few for this one article! START DOING IT.
👉Concepts for find out how to add energy coaching for runners (included applications to comply with)>>
#4 Bear in mind Constructing Velocity Takes Time
As a substitute of beginning out too quick with depth after which feeling overwhelmed with each session or getting injured, introduce pace work regularly.
One of many best methods to do that is by throwing 3-5 operating strides on to the top of a simple exercise every week.
You don’t must be at race pace on day 1.
It’s actually tempting to see your aim tempo and begin pushing in the direction of that tempo all the time, however an excellent program is designed to work you in the direction of managing that aim tempo effort for 13.1 miles, not lots of of miles over the course of months.
Simple runs ought to make up 80% of your runs. And for those who’re operating these too arduous or too quick, then you’re compromising your entire coaching. Decelerate. It is best to have the ability to chat with a good friend throughout these runs.
Earlier than making an attempt pace exercises like tempo runs, ensure you’ve been operating persistently for just a few months and have finished some hill exercises. Then ease in to the quantity and depth of interval runs.
👉See these pace exercises for learners >>
#5 Full Longer Lengthy Runs
Should you’ve been operating for just a few years and damage free, one tactic can assist is to do lengthy straightforward runs of 13-16 miles.
This isn’t for everybody, however for many who want improved endurance or discover a huge confidence enhance from realizing they’ll transcend the race distance it could possibly assist tremendously.
It’s the rationale many come again from a marathon to a brand new half PR. Mentally they now know they’ll full 13.1 with out concern, in order that they’re keen to push only a bit more durable.
Moreover these EASY lengthy runs are one other alternative to show your physique to burn fats relatively than carbs for gas, which can assist to forestall bonking on race day.
👉Suggestions for Doing Lengthy Runs Proper >>
#6 Apply Half-Marathon Aim Tempo
When you shouldn’t be attempting to run your race tempo on a regular basis, you must apply it. In truth, one of many key elements lacking in lots of coaching runs is the inclusion of miles run particularly at your aim tempo of 9:08.
If each exercise is a simple tempo of 10 minutes per mile or a pace exercise at your 5K or 10K tempo, your legs and mind aren’t certain what to anticipate from a 9:00.
One approach to start together with race tempo miles is throughout your mid-week run or your weekend long term. You’ll be able to attempt making 1-3 of the center miles race tempo.
As you get nearer to the race, one in every of your peak week exercises could be a long term of 11 miles with 6 at aim race tempo. It will rely in your coaching plan and the way you’re feeling.
👉Doing greater than 80/20 to get in additional aim tempo miles>>
#7 Enhance Your Operating Cadence
Coaches usually discuss quicker foot turnover, what this refers to is how lengthy your foot stays on the bottom.
Whereas we regularly cite 180 steps per minute as splendid, that’s probably not true. Extra precisely we would like you to note for those who’re hovering round 150 then getting your cadence as much as even 165 may scale back damage danger as a result of it would in all probability cease you from over striding.
Past that, a quicker cadence is a part of operating quicker.
test your stride charge?
For 10 seconds depend what number of occasions your proper foot hits the bottom. Double that quantity to get your complete footfalls for 10 seconds after which occasions 6 to your per minute stride charge.
I like doing math whereas I run as a result of it’s an excellent distraction!! One other unbelievable approach to keep on monitor along with your stride is to obtain a metronome app. Because it ticks you must discover your toes hitting the bottom in sync with the sound.
A sub two hour half marathon tempo requires the identical flip over as your one hour 30 minute half marathon, it’s all concerning the energy in that stride.
👉Strive including strides to finish of runs to apply the decide up >>
👉Checkout these suggestions to enhance your cadence >>
#8 At all times do a Dynamic Heat Up
Even Olympians like Meb take time to heat up earlier than a coaching run or a race, so why shouldn’t you?! Your muscle tissue want time to get unfastened and begin sending blood and oxygen in all places.
A heat up goes to extend the period of time you possibly can practice and your potential for pace. It appears counter intuitive that point spent strolling or jogging slowly will enable you really run farther, however examine after examine says it’s so.
👉Get began with a 5 minute dynamic heat up>>
#9 Don’t Skip Lengthy Run Fueling
Underfueling throughout lengthy runs and race day is likely one of the most typical causes we see runners hit the wall and miss their aim occasions. Don’t really feel like you have to wait till runs are 90 minutes to start training with gas.
- Your intestine will must be educated to adapt to dealing with meals whereas operating, so begin sluggish
- Aim by race day is 60-90 grams of carbs per hour whereas operating
- Which may imply a mixture of sports activities hydration combine and gels
- This is applicable to all paces! You’re burning carbs for power and the physique wants them changed to keep up this PR effort you’re pushing for.
- Fueling throughout lengthy runs additionally helps to enhance restoration, which suggests staying in keeping with all of your exercises.
#10 Pay Consideration to Complete Fueling
Should you really feel such as you hold hitting a wall, are struggling via lengthy runs, or aren’t recovering nicely from pace exercises? Then it’s time to get trustworthy with the way you’re fueling your physique.
- Consuming sufficient energy is the 1st step to assist your physique recuperate
- Athletes have a better protein want to assist preserve muscle and pace up restoration
- Should you begin to discover sleeping points, feeling hungry on a regular basis, further fatigue, then it’s probably time to up the energy
- Don’t quick change your progress by limiting meals or fasted operating – it doesn’t burn extra fats and being a “fats burner” doesn’t meant fats loss
#11 Bear in mind You Are an Athlete
Get within the mindset of an athlete.
You might be IN TRAINING, not following a program. Should you’re in coaching, you then take the time to stretch, to recuperate, to eat proper as a result of these are the issues that can transfer you ahead.
The gels and hydration and footwear are sometimes the ten%, not the 90% that can make a distinction.
It’s about doing the coaching.
Many research have proven that probably the most profitable persons are those that love the method. So what are you able to do to actually love the method and deal with the important thing areas, relatively than simply placing within the miles.
#12 Cease Over Racing
If races hold you motivated, then undoubtedly enroll, however choose solely a pair races to be your “A race” the place you’ll push the tempo and take a look at for a PR.
Why not race on a regular basis?
For a lot of runners, it distracts them from their final aim by operating too arduous too usually, which then prevents them from getting in different exercises throughout the week.
It’s not about having just a few good races, it’s about having months of coaching with respectable mileage and strong exercises that lead as much as your aim tempo.
In my very own athletes, I see this concern continuously. They join a 5K and have a long term that very same day, in order that they plan to do the race after which run. However everyone knows what occurs submit race, proper? We meet up with associates to have a good time and that long term by no means occurs.
Should you’re nonetheless not satisfied, check out how lengthy you must wait to run between half marathons. 
#13 Deal with Pre-Hab
That is an concept that feels new to many runners, nevertheless it’s actually been round for ages. Pre-hab means doing the actions that can enable you run damage free.
Harm free operating means constant operating and that’s the place success occurs.
And bonus factors as a result of Pre-Hab is definitely energy work that makes you a greater runner! WIN, WIN, WIN.
- Embrace the actions in your dynamic heat up
- Begin with one thing easy like 10 minutes per day within the 30 Day Core Problem
- Get much more assist with our full Primed to Run Ache Free Course with core work, PT and kind guides
🚨Cease Operating By Accidents
It sounds foolish to non-runners, however the purpose we regularly find yourself injured is as a result of we’re too cussed to acknowledge when an damage is imminent.
We are likely to imagine we can “simply push via it”.
And in all equity, operating is commonly uncomfortable so we’re continuously pushing ourselves only a tad exterior our consolation with each new long term or pace session.
Nonetheless, once you start to really feel ache in a single space on each run or when you find yourself not operating, it’s time to press pause. A pair missed runs are higher than months of missed runs.
Consistency is the quickest approach to break the two hour mark and you may’t try this from the sofa.
👉Be taught the distinction between runner’s ache and discomfort>>
#14 Think about a Operating Coach
It’s true having a coach can do wonders. They maintain you accountable, reply questions like “why am I so constipated throughout race week” and “oh no I forgot my gels what do I do?”
Coaches are available in practically each worth vary, so don’t let this be a deterrent for those who actually need to attain this aim.
Coaches are priceless at each degree. In truth, you usually get extra as a newbie or intermediate runner as a result of they’ll reply so many questions.
The secret’s actually to seek out somebody who matches your persona. Do you want a coach that offers you powerful exercises and drill sergeant pushing? Do you want a coach you possibly can meet in particular person or does on-line work?
A coach will assist to make sure you do all the suggestions listed right here and extra to get to race day feeling sturdy and most significantly assured in your sub-two aim.
👉Find out about one-on-one half marathon teaching>>
Why You’re Struggling to Break 2 Hours?
Operating a sub-two hour half marathon didn’t occur instantly and I began to suppose it simply wasn’t practical.
Seems I didn’t know what I used to be doing, shock, shock! This was within the years earlier than I actually began to study the whole lot I may about operating and have become a operating coach.
- I used to be operating too quick on straightforward days.
- I wasn’t energy coaching.
- I used to be nonetheless considering extra about weight reduction than fueling for fulfillment.
After just a few years of studying quite a lot of classes the arduous approach, studying a boat load of operating books and speaking to trainers, now a sub-two is only a nice apply race and that also blows my thoughts.
It’s completely attainable for you too.
Bored with looking for suggestions? Right here’s my Sub Two Hour Coaching Plan + energy movies. Test it out >>
Bonus Tip: Be taught Get better Appropriately
I jumped proper from that first race again in to coaching with out a lot as a day nap. All proper I slept within the automobile using residence and I used to be 20, however actually I didn’t grasp the idea of giving my physique time to adapt to the adjustments I used to be asking of it.
It’s not nearly what you do submit race, it’s about taking the time to refuel with the appropriate meals, taking at the least someday off every week and remembering that bodily stress is compounded by life stress.
Give your self time to loosen up every time attainable and luxuriate in lively restoration days of strolling or yoga which is able to profit your operating with out overtaxing the physique.
For many who simply choose watching video, I’ve additionally summarized the guidelines right here!
I hope this helps you hit that PB and luxuriate in coaching for this superior aim! I do know it’s a ton of data, so don’t get overwhelmed simply hold taking someday at a time!
