6-Week Training Plan to Run a Half Marathon in Under 2 Hours
A friend begs you to come run a half marathon they're participating in. You accept, and the challenge is to run it in under 2 hours, but you only have 6 weeks of preparation left. If that's the case (very hypothetical) and you can already run 10 km in under an hour, challenge accepted. If you're a beginner in running, this program is not recommended. It's for runners with a sufficient base of running training.
Below is the 6-week plan based on a minimum of 3 sessions per week with an optional additional session (each week and with the choice between another interval session for the most motivated or another easy session at a moderate pace). If you opt for 3 sessions, ideally space them out by one day between each session (for example: Tuesday – Thursday – Saturday). If you go for 4 sessions, space out the three most demanding sessions (short or long interval sessions and long session).
The warm-ups (START) at the beginning of the session, the recoveries between intervals during the interval sessions and the cool-downs (COOL DOWN) at the end of the session are run at a moderate pace between 6'30 and 7'00 (min/km), a pace at which you can talk.
Each week includes 3 sessions + 1x optional:
- · Session 1 is an easy session at moderate pace (recovery)
- Session 2 is a short interval session (speed)
- Session 3 is a 'long' (endurance) outing
- Session 4 is either another easy session (recovery) or another long interval session (speed)
Week 1 (start)
|
NR. |
START |
SESSION |
COOL |
|
1 |
40' at a moderate pace between 6'30 and 7'00 |
||
|
2 |
15' |
10x400m between 5'10 and 5'20 + 1'30 recovery between intervals |
5' |
|
3 |
40' |
20' at a semi-pace between 5'35 and 5'40 |
15' |
|
+ option A or B |
(HAS) 15' |
4x1000m between 5'35 and 5'40 + recovery 2'00 between intervals |
5' |
|
(B) 45' at a moderate pace between 6'30 and 7'00 |
|||
Week 2 (Ramp-up 1)
|
NR. |
START |
SESSION |
COOL |
|
1 |
45' at a moderate pace between 6'30 and 7'00 |
||
|
2 |
15' |
8x500m between 5'00 and 5'10 + 1'30 recovery between intervals |
5' |
|
3 |
30' |
30' at a semi-pace between 5'35 and 5'40 |
20' |
|
+ option A or B |
(HAS) 15' |
6x800m between 5'10 and 5'20 + 2'00 recovery between intervals |
5' |
|
(B) 50' at a moderate pace between 6:30 and 7:00 |
|||
Week 3 (power ramp-up 2)
|
NR. |
START |
SESSION |
COOL |
|
1 |
45' at a moderate pace between 6'30 and 7'00 |
||
|
2 |
15' |
12x400m between 5'10 and 5'20 + 1'00 recovery between intervals |
5' |
|
3 |
30' |
40' at semi-pace between 5'35 and 5'40 |
20' |
|
+ option A or B |
(HAS) 15' |
5x800m between 5'10 and 5'20 + 2'00 recovery between intervals |
5' |
|
(B) 50' at a moderate pace between 6'30 and 7'00 |
|||
Week 4 (light)
|
NR. |
START |
SESSION |
COOL |
|
1 |
40' at a moderate pace between 6'30 and 7'00 |
||
|
2 |
15' |
6x800m between 5'10 and 5'20 + 1'30 recovery between intervals |
5' |
|
3 |
30' |
30' at a 'comfortable' pace between 6'00 and 6'20 |
15' |
|
+ optional A or B |
(HAS) 15' |
4x1000m between 5'35 and 5'40 + recovery 2'00 between intervals |
5' |
|
(B) 40' at a moderate pace between 6'30 and 7'00 |
|||
Week 5 (peak load)
|
NR. |
START |
SESSION |
COOL |
|
1 |
45' at a moderate pace between 6'30 and 7'00 |
||
|
2 |
15' |
10x500m between 5'00 and 5'10 + 1'30 recovery between intervals |
5' |
|
3 |
30' |
40' at semi-pace between 5'35 and 5'40 |
30' |
|
+ option A or B |
(HAS) 15' |
5x1000m between 5'35 and 5'40 + recovery 2'00 between intervals |
5' |
|
(B) 45' at a moderate pace between 6'30 and 7'00 |
|||
Week 6 (pre-race)
|
NR. |
START |
SESSION |
COOL |
|
1 |
40' at a moderate pace between 6'30 and 7'00 |
||
|
2 |
15' |
6x500m between 5'00 and 5'10 + 1'30 recovery between intervals |
5' |
|
3 (D-2) |
30' at a moderate pace between 6'30 and 7'00 |
||
|
Race (D-Day) |
Target pace between 5'35 and 5'40 |
||
Remember to hydrate well before, during and after the race.
Good luck and enjoy!
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