Many people aim to run a half marathon in under two hours. This goal is achievable for most runners who are in the middle of the pack. However – that doesn’t mean it’s easy.
What is the sub 2 hour half marathon pace?
To run a half marathon in less than two hours, you must maintain a pace of 9:09 per mile or faster. If you run at a pace of 9 minutes and 9 seconds per mile, you will finish the race in just under two hours.
Most runners who are training to run a half marathon in under two hours plan to run at least a few seconds per mile faster than this pace on race day. It’s important to plan for consistency, but you also need to allow time for water breaks, hills, course congestion, and the unexpected.
Is 2 hours a good half marathon time?
If you want to be an above average half marathon runner, you should aim to finish in less than two hours. The average half marathon finish time for men is about two hours, and for women it’s about two and a half hours.
Although the average finish time is decreased when taking into account all runners, it is important to remember that this includes elites and professionals.
Many recreational runners consider a half marathon finish time of less than two hours to be quite good. Being able to run a half marathon in two hours or less means you can maintain a moderate pace over a significant distance. To just about every non-runner, this sounds impossible.
Tips to Run a Sub 2 Hour Half Marathon
With enough dedication and planning, anyone could potentially run a half marathon in under two hours.
To conquer your sub 2 hour goal, here are a few strategies: By following these tips and sticking to them, you will be able to improve your performance and set new records.
Practice running race pace
The more you practice, the better you’ll become. Eventually, you’ll be able to comfortably maintain race pace. Make sure to include some miles at race pace in your weekly routine – either in your long runs or mid-week easy runs. To gradually increase your long-run distance, start by running 1 mile at a 9:09 pace. Work up to running 6 miles at race pace during your peak long run.
Incorporate faster intervals
To comfortably run a 9:09 pace on race day, you’ll need to get your body used to running even faster. Intervals and speed workouts are just as important as race pace miles when it comes to training. During your speed workouts, you should add 400 and 800 meter repeats each week. Your goal should be to finish the 400 meter repeats in 8 minutes, and the 800 meter repeats in 8 minutes and 20 seconds.
Try some hill runs
This statement suggests that hill training can improve your speed, even though it may not seem like it. Many runners believe this to be the case. If you don’t believe it, hill running can still be helpful. It is recommended that you run up and down a hill at least two times a month. The angle of the hill will help to strengthen the muscles in your buttocks and thighs which will in turn help to increase your power when running.
Focus on quality over quantity
It’s more important to have quality miles when training for a specific goal than to have a lot of miles. Running more miles than necessary in order to get “as fit” as possible creates an unnecessary risk for injury and overtraining, which can in turn slow you down.
Make sure that each run you do has a specific goal. It’s important to know the goal of each different type of run, like an interval run or a tempo run. Junk miles refer to miles that are run without any real purpose or benefit and can quickly add up, leading to increased fatigue and decreased potential during key workouts and long runs.
Fully Commit to Your Training
When you start to train, be sure that you are able to devote yourself fully to your training and your goal. Ensure that you have enough time and energy in your daily schedule to go for a run.
Adding an intense half marathon training cycle to an already busy schedule of working, taking care of family, and socializing is a lot. If you want to improve as a runner, you should try to complete the runs on your training plan as much as possible. Although you might miss a run occasionally due to other commitments, try to stick to your training plan as much as possible, completing approximately 90-95% of the runs.
Although it may seem like you do not have time to train for a half marathon, it is often more of a priority than you think. If the 2-hour time goal is important to you, think about how you can commit to make it happen.
Run a Long Run Every Week
The bread and butter of long distance running is the weekly long run. Running long distances will help you build up your endurance so you can run even further. Long runs help improve your running economy (efficiency). Long runs are critical during half marathon training, especially if you’re trying to complete the race in 2 hours or less.
According to many half marathon training plans, the most beneficial mileage for long runs is between 13 and 16 miles, as opposed to topping off at 10 or 12 miles. Advanced and elite runners may run up to 20 miles ahead of their half marathon race.
Prevent Injury by Getting Enough Sleep, Strength Training, and Cross Training
You need to be proactive about getting enough sleep, strength training, and cross-training.
Here are some reasons why you should keep up with supplemental training while preparing for your half marathon:
- Sleep and Rest/Recovery: Quality sleep is crucial because that is the time when our bodies recover and repair themselves. During a training cycle, runners need at least 7-9 hours of sleep a night in order to properly recover from the impacts of training. On a related note, take your planned rest days and cutback weeks seriously as well. Your training plan includes them for a reason – your body actually adapts and grows stronger when you rest.
- Strength Training: You need to strength train, usually only two or three times a week, throughout your training cycle and beyond. Strength training your lower half helps you to have more force and power, which translates to increased running speed on race day. Upper body strength training helps with your form and posture. And overall, strength training helps correct imbalances in your muscle strength or mobility that can lead to overuse injuries. Here’s a video with 5 Top Bodyweight Exercises for Runners.
- Cross Training: Cross training is a way for runners to add variety to the body’s movements. With cross training, you’re using your body and muscles in different ways and continuing to build your aerobic endurance, which will help you become a better runner. (It’s best to stay in the aerobic heart rate zone when completing cross-training exercise.)
Recover well
When training for a sub 2 hour half marathon, it is just as important to prioritize recovery as much as running. No matter how big or small your goal is, your body is preparing to achieve it. Make sure to set aside time in your training schedule for activities that will help you recover, like stretching, foam rolling, yoga, and taking ice baths. And most importantly – don’t skip your rest days.
Have a Fail-Proof Strategy for Your Race (Pacing, Fueling, Hydration)
Even if you have the perfect training and are physically fit to race a half marathon in less than two hours, it won’t matter if you don’t pace yourself well, lack energy, or are dehydrated. To ensure you have the race outcome you trained for, you should pace your race right, fuel properly and get the right balance of water and electrolytes.
Pacing Strategy for a 2-Hour Half Marathon
Pacing is very important for getting your goal time.
Starting too quickly will likely cause issues later on.
You shouldn’t start by trying to reach your half marathon goal pace. For a 2-hour-half-marathon time goal, you should start at a pace of 9:15-20/mile, which is 10 seconds slower than your goal pace. This way you can ease into your race. Miles 3 through 10 you should maintain your goal pace of 9:09, but when you get to the last 5k you can go all out to get your best time.
If you want to stick to your plan and have a successful race, you should focus on your own race and not worry about the competition.
Hydration and Fueling Half Marathon Plan
If you want to complete a half marathon in two hours or less, you’ll need to stay hydrated and fueled during the race. You’ll need to practice how and when you switch from running to walking during your training long runs. If you don’t fuel and hydrate properly, you won’t be as likely to reach your goal.
Runners who are racing in a half marathon and will be running for 80 minutes or more should consume 30-90 grams of carbohydrates every hour. In order to stay hydrated during a race, you should drink around 4 ounces of water every 15 minutes. This may vary depending on how much water you have already consumed and how warm the race course is.
How to Train for a Sub Two Hour Half Marathon
The training process for running a half marathon in under two hours is no different than training for any other half marathon, except that you will need to have targeted pace goals for your speed workouts and intervals.
The mileage for this training plan is the same as any other half marathon training plan. However, you will need to be much more intentional and focused when doing interval training, tempo runs, and race pace miles. Below are a few things that may differ in a sub 2 half marathon training plan:
Race pace miles
Include race pace miles during your weekly long runs. Start by adding a 1-mile section at race pace to a longer run, and gradually increase the distance until you’re running 6 miles at race pace during a 12-14 mile long run. These miles should be run at a pace of 9:09 min/mile.
Interval paces
Each week, do a speed workout that has different types of intervals. 400 meter intervals should be run at a pace of about 8 minutes per mile, and 800 meter intervals should be run at a pace of about 8 minutes and 20 seconds per mile.
Tempo run pace
Do a tempo run once a week, and do an interval run once a week. A tempo run is a type of workout where you sustain a pace that is slightly faster than your race pace. You should gradually increase the length of your runs as you progress through training. You should aim to run at a tempo pace of 8:30 to 9:00 minutes per mile.
Recovery runs
Recovery and easy runs should be completed at a pace that is significantly slower than the pace you would race at. If runners slow down their pace for their “easy” miles, they will be able to recover better. The goal is to maintain a moderate pace between 10:30 and 11:15 minutes per mile.
Taper
You should start reducing your mileage about two weeks before race day. Reduce the length of your speed and interval workouts, but continue to do them at the same pace. Your last speed workout shouldn’t be more than half of your regular mileage.
Further Support for Achieving a 2-Hour Half Marathon Time
To run a half marathon in two hours or less, you need to dedicate a lot of time to training and preparation. If you are consistent, determined and have willpower, you will be able to finish the race in less than 2 hours.
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