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2 Hour Half Marathon

Intro

This training page is a 10 week plan to achieve a Half-Marathon under 2 hours. In general, to be ready for this plan you need to already run an average of 15 or more miles a week. You should be able to complete a 5k within 25 minutes or a 10k under 1 hour. However, you can certainly reuse this template and just shorten to lengths if you’re trying to run your first Half Marathon or 10K. The strength exercises are picked to improve your core strength, which should translate into a better running form.

Objectives

Condition your body to run for a long distance at a pace of 9 minutes per mile.
Condition your mind that running for two hours is possible.

Week 1 - 20 Miles

Day 1 - 4 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 5 Miles total, 3 miles under 9 minute pace per mile
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 7 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 2 - 21 Miles

Day 1 - 5 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 2x (1 Mile ~10 minute pace, 1 mile 8:25 pace, 0.5 mile jog) 5 miles total
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 8 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 3 - 23 Miles

Day 1 - 5 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 5 Miles total, 3 miles ~9 minute pace per mile
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 9 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 4 - 24 Miles

Day 1 - 5 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 6 Miles total, 4 miles ~9 minute pace per mile
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 9 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 5 - 24 Miles

Day 1 - 5 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 6 Miles total, 4 miles under 9 minute pace per mile
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 6 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 6 - 23 Miles

Day 1 - 4 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 3x (1 Mile ~10 minute pace, 1 mile 8:20 pace, 0.5 mile jog) 7.5 miles total
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 10 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 7 - 26 Miles

Day 1 - 3 Miles, ~10 minute pace per mile
Day 2 - 3 Miles, ~10 minute pace per mile
Day 3 - 6 Miles total, 4 miles under 9 minute pace per mile
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 11 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 8 - 30 Miles

Day 1 - 3 Miles, ~10 minute pace per mile
Day 2 - 3 Miles, ~10 minute pace per mile
Day 3 - 7 Miles total, 5 miles 9 minute pace per mile
Day 4 - 4 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 13 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 9 - 25 Miles

Day 1 - 3 Miles, ~10 minute pace per mile
Day 2 - 3 Miles, ~10 minute pace per mile
Day 3 - 4x (1 Mile ~10 minute pace, 1 mile 8:15 pace, 0.5 mile jog) 10 miles total
Day 4 - 3 Miles, ~10 minute pace per mile
Day 5 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 6 - 10 Miles, ~10 minute pace per mile
Day 7 - Rest

Week 10 - 19.1 Miles

Day 1 - 3 Miles, ~10 minute pace per mile
Day 2 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 3 - 3 Miles total, 1 mile under 9 minute pace per mile
Day 4 - Core Exercises
Bicycle
Advanced Plank
Reverse Plank with Leg Lifts
Marching Bridge
Site Plank with Leg Raises
Day 5 - Rest
Day 6 - Half-Marathon Race
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