MarathonPlan

Plans / Half marathon

Sub-2 hour half marathon training plan

Built from a 54:00 10K. Breaking two hours means 5:41 per km (9:09 per mile) for 21.1 km, and the plan prescribes your own threshold and marathon-effort paces for that. The plan runs 12 weeks at 4 runs a week. Weekly distance goes from 25 km (15.5 mi) to a peak week of 45 km (28 mi), and the longest run is 15.5 km (9.6 mi). Every workout is listed below with its pace, and none of it is blurred or locked.

Distances and paces in

12-week half marathon plan

VDOT
36.6
Predicted finish
1:59:09
1:56:46–2:01:32
Peak week
45 km28 mi
Longest run
15.5 km9.6 mi

Weekly distance, week by week

Base Build Peak Taper

Your pace zones

ZonePace rangeUsed for
Easy6:17/km10:07/mi – 6:52/km11:03/miMost of your running; conversational
Marathon5:35/km8:59/mi – 5:54/km9:30/miLong-run finishes and race-pace practice
Threshold5:23/km8:40/mi – 5:35/km8:59/miComfortably hard; tempo and cruise intervals
Interval4:56/km7:56/mi – 5:06/km8:12/miHard repeats of 3–5 minutes
Repetition4:39/km7:29/mi – 4:49/km7:45/miShort fast reps with full recovery

Week by week

Week 1

base · 27 km16.8 mi · long run 9.5 km5.9 mi

DayWorkoutDistanceDetails
TueEasy run + strides6 km3.7 mi4.7 km easy · 6 × 20 s repetition pace @ 4:45/km (1 min easy between)2.9 mi easy · 6 × 20 s repetition pace @ 7:39/mi (1 min easy between)
ThuThreshold run6 km3.7 mi1171 m warm-up easy · 20 min threshold @ 5:28/km · 1171 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 8:48/mi · 0.7 mi cool-down easy
FriEasy run5.5 km3.4 mi5.5 km easy3.4 mi easy
SunLong run9.5 km5.9 mi9.5 km easy5.9 mi easy

Week 2

base · 29 km18 mi · long run 10 km6.2 mi

DayWorkoutDistanceDetails
TueEasy run + strides6.5 km4 mi5.2 km easy · 6 × 20 s repetition pace @ 4:45/km (1 min easy between)3.2 mi easy · 6 × 20 s repetition pace @ 7:39/mi (1 min easy between)
ThuThreshold run6.5 km4 mi1421 m warm-up easy · 20 min threshold @ 5:28/km · 1421 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 8:48/mi · 0.9 mi cool-down easy
FriEasy run6 km3.7 mi6 km easy3.7 mi easy
SunLong run10 km6.2 mi10 km easy6.2 mi easy

Week 3

base · 31 km19.3 mi · long run 11 km6.8 mi

DayWorkoutDistanceDetails
TueEasy run + strides6.5 km4 mi5.2 km easy · 6 × 20 s repetition pace @ 4:45/km (1 min easy between)3.2 mi easy · 6 × 20 s repetition pace @ 7:39/mi (1 min easy between)
ThuThreshold run6.5 km4 mi1421 m warm-up easy · 20 min threshold @ 5:28/km · 1421 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 8:48/mi · 0.9 mi cool-down easy
FriEasy run7 km4.3 mi7 km easy4.3 mi easy
SunLong run11 km6.8 mi11 km easy6.8 mi easy

Week 4

base · cutback · 25 km15.5 mi · long run 7 km4.3 mi

DayWorkoutDistanceDetails
TueEasy run + strides6 km3.7 mi4.7 km easy · 6 × 20 s repetition pace @ 4:45/km (1 min easy between)2.9 mi easy · 6 × 20 s repetition pace @ 7:39/mi (1 min easy between)
ThuThreshold run6 km3.7 mi1171 m warm-up easy · 20 min threshold @ 5:28/km · 1171 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 8:48/mi · 0.7 mi cool-down easy
FriEasy run6 km3.7 mi6 km easy3.7 mi easy
SunLong run7 km4.3 mi7 km easy4.3 mi easy

Week 5

build · 33.5 km20.8 mi · long run 11.5 km7.1 mi

DayWorkoutDistanceDetails
TueThreshold run7.5 km4.7 mi1463 m warm-up easy · 25 min threshold @ 5:28/km · 1463 m cool-down easy0.9 mi warm-up easy · 25 min threshold @ 8:48/mi · 0.9 mi cool-down easy
ThuCruise intervals8.5 km5.3 mi1049 m warm-up easy · 3 × 10 min threshold @ 5:28/km (2 min easy between) · 1049 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 8:48/mi (2 min easy between) · 0.7 mi cool-down easy
FriEasy run6 km3.7 mi6 km easy3.7 mi easy
SunLong run11.5 km7.1 mi11.5 km easy7.1 mi easy

Week 6

build · 36 km22.4 mi · long run 12.5 km7.8 mi

DayWorkoutDistanceDetails
TueThreshold run8 km5 mi1713 m warm-up easy · 25 min threshold @ 5:28/km · 1713 m cool-down easy1.1 mi warm-up easy · 25 min threshold @ 8:48/mi · 1.1 mi cool-down easy
ThuCruise intervals11 km6.8 mi1232 m warm-up easy · 4 × 10 min threshold @ 5:28/km (2 min easy between) · 1232 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 8:48/mi (2 min easy between) · 0.8 mi cool-down easy
FriEasy run4.5 km2.8 mi4.5 km easy2.8 mi easy
SunLong run12.5 km7.8 mi12.5 km easy7.8 mi easy

Week 7

build · 39 km24.2 mi · long run 13.5 km8.4 mi

DayWorkoutDistanceDetails
TueThreshold run8.5 km5.3 mi1963 m warm-up easy · 25 min threshold @ 5:28/km · 1963 m cool-down easy1.2 mi warm-up easy · 25 min threshold @ 8:48/mi · 1.2 mi cool-down easy
ThuCruise intervals11 km6.8 mi1232 m warm-up easy · 4 × 10 min threshold @ 5:28/km (2 min easy between) · 1232 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 8:48/mi (2 min easy between) · 0.8 mi cool-down easy
FriEasy run6 km3.7 mi6 km easy3.7 mi easy
SunLong run13.5 km8.4 mi13.5 km easy8.4 mi easy

Week 8

build · cutback · 31 km19.3 mi · long run 8.5 km5.3 mi

DayWorkoutDistanceDetails
TueThreshold run7.5 km4.7 mi1463 m warm-up easy · 25 min threshold @ 5:28/km · 1463 m cool-down easy0.9 mi warm-up easy · 25 min threshold @ 8:48/mi · 0.9 mi cool-down easy
ThuCruise intervals11 km6.8 mi1232 m warm-up easy · 4 × 10 min threshold @ 5:28/km (2 min easy between) · 1232 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 8:48/mi (2 min easy between) · 0.8 mi cool-down easy
FriEasy run4 km2.5 mi4 km easy2.5 mi easy
SunLong run8.5 km5.3 mi8.5 km easy5.3 mi easy

Week 9

peak · 42 km26.1 mi · long run 14.5 km9 mi

DayWorkoutDistanceDetails
TueMarathon-pace run9 km5.6 mi1884 m warm-up easy · 30 min marathon pace @ 5:44/km · 1884 m cool-down easy1.2 mi warm-up easy · 30 min marathon pace @ 9:14/mi · 1.2 mi cool-down easy
ThuCruise intervals12 km7.5 mi1199 m warm-up easy · 3 × 15 min threshold @ 5:28/km (3 min easy between) · 1199 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 8:48/mi (3 min easy between) · 0.7 mi cool-down easy
FriEasy run6.5 km4 mi6.5 km easy4 mi easy
SunLong run · finish at marathon pace14.5 km9 mi9.5 km easy · 5 km marathon pace @ 5:44/km5.9 mi easy · 3.1 mi marathon pace @ 9:14/mi

Week 10

peak · 45 km28 mi · long run 15.5 km9.6 mi

DayWorkoutDistanceDetails
TueMarathon-pace run10 km6.2 mi2384 m warm-up easy · 30 min marathon pace @ 5:44/km · 2384 m cool-down easy1.5 mi warm-up easy · 30 min marathon pace @ 9:14/mi · 1.5 mi cool-down easy
ThuCruise intervals12 km7.5 mi1199 m warm-up easy · 3 × 15 min threshold @ 5:28/km (3 min easy between) · 1199 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 8:48/mi (3 min easy between) · 0.7 mi cool-down easy
FriEasy run7.5 km4.7 mi7.5 km easy4.7 mi easy
SunLong run · finish at marathon pace15.5 km9.6 mi10.5 km easy · 5 km marathon pace @ 5:44/km6.5 mi easy · 3.1 mi marathon pace @ 9:14/mi

Week 11

taper · 27 km16.8 mi · long run 8 km5 mi

DayWorkoutDistanceDetails
TueEasy run + strides6.5 km4 mi5.2 km easy · 6 × 20 s repetition pace @ 4:45/km (1 min easy between)3.2 mi easy · 6 × 20 s repetition pace @ 7:39/mi (1 min easy between)
ThuThreshold run6.5 km4 mi1421 m warm-up easy · 20 min threshold @ 5:28/km · 1421 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 8:48/mi · 0.9 mi cool-down easy
FriEasy run6 km3.7 mi6 km easy3.7 mi easy
SunLong run8 km5 mi8 km easy5 mi easy

Week 12

taper · race week · 34.1 km21.2 mi

DayWorkoutDistanceDetails
TueEasy run5 km3.1 mi4 km easy · 3 × 1 min threshold @ 5:28/km (1 min easy between)2.5 mi easy · 3 × 1 min threshold @ 8:48/mi (1 min easy between)
ThuShakeout5 km3.1 mi4.1 km easy · 4 × 20 s repetition pace @ 4:45/km (1 min easy between)2.6 mi easy · 4 × 20 s repetition pace @ 7:39/mi (1 min easy between)
SatShakeout3 km1.9 mi3 km easy1.9 mi easy
SunRace day21.1 km13.1 mi21.1 km threshold @ 5:28/km13.1 mi threshold @ 8:48/mi

Make it yours

This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.

Build my own plan

Questions

How many weeks is this half marathon plan?

12 weeks counting back from race day, 4 runs a week. Week 12 is race week.

How far is the longest run?

15.5 km (9.6 mi), reached in the peak phase before the taper begins.

How much will I run each week?

Between 25 km (15.5 mi) and 45 km (28 mi), with a lighter week roughly every fourth week.

What pace is a 2-hour half marathon?

A 1:59:59 finish is about 5:41 per km, or 9:09 per mile. A 10K around 54 minutes is the usual marker that you can hold it.

What if I miss a workout?

Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.

Is the plan free?

Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.

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