Half marathon running program under 2 hours in 12 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
Useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the half marathon distance and the structure of half marathon running programs
- General structure of running programs
- Same program over 8 weeks of training.
Download: half marathon under 2 hours in 12 weeks
The structure of 2 hours in 12 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 2:10 timer | 2:20 timer | 2:30 timer | |
| Easy run | 7:02 | 7:32 | 8:02 |
| Marathon | 6:25 | 6:55 | 7:25 |
| Threshold | 5:55 | 6:21 | 6:46 |
| VO2-max | 5:26 | 5:50 | 6:14 |
| Speed | 5:12 | 5:36 | 6:00 |
If you can’t run a half marathon in 2 hours and 30 minutes yet, I recommend you first focus on getting a faster 10 km time. See 10 km running programs here.
Question?