Aiming for a sub two hour half marathon is a standard objective and a enjoyable one to maintain us motivated. To get there it requires not only a sensible sub 2 coaching plan, however understanding how your coaching and mindset want to alter to hit this new objective.
The search for a sub 2 hour half marathon began for me, after my very first race in 2002. As I crossed that end line, staring right down to cease my watch, relatively than up on the cameras I bear in mind pondering “holy hell that was arduous…I can do higher.”
I’m undecided I might encourage most individuals to pick a half marathon for his or her very first race, however it labored for me. I used to be capable of push myself, with out hitting the vomit threshold which I discover extra frequent within the 5K and the “oh it’s over” of the 10K.
From serving to 1000’s of runners as an on-line operating coach since 2012, these are the guidelines that may assist you determine what wants to alter so that you can make this objective a actuality.
Sub Two Half Marathon Plan
Not excited by any of the coaching ideas, then you may bounce proper to the sub two hour half plan. In fact, as a coach I’ve to say that no plan goes to get you there except you perceive some coaching rules.
Like are you aware tips on how to actually tempo your race?
Have you ever been power coaching? Are you aware why that’s going to make you quicker?
Are you fueling your lengthy runs and race day? As a result of the quicker you run, the extra your physique depends on that enter of carbohydrates to take care of your objective tempo.
Acquired your consideration? Unbelievable, learn on!!
How you can Practice to Run a Sub 2 Hour Half Marathon
If that is your first half marathon, it’s tremendous thrilling that you just’re setting your sights on sub 2-hour half marathon, however I need to be clear that simply FINISHING is the win in your first. You’ll be studying so many issues as you enhance weekly mileage and easily comply with a coaching plan for 12-16 weeks.
After pacing my pal Amy within the 13.1 Chicago and listening to from so many extra of you {that a} 2 hour half marathon is your large half marathon objective, I assumed by means of issues I observed whereas operating along with her and recommendation I’ve given to those who we coach.
#1 Purpose Tempo for Sub 2 Hour Half Marathon
To run a sub 2 hour marathon, or 1:59:59, you might want to common 9:09 per mile. I don’t find out about you, however being over by a couple of seconds would break my coronary heart, so let’s spherical down and say your goal race tempo is 9:00 per mile.
Do not forget that it’s not like you’ll run precisely 13.1, you’re more than likely going to hit 13.3, in order that little buffer actually issues.
- Ideally you’re trying to hit this roughly for every mile
- You aren’t making an attempt to detrimental break up
- You aren’t bolting out of the gate and clocking 8 minute miles to begin
- A good tempo begin to end is the easiest way to PR primarily based on quite a few research
#2 Run Extra Hills in Coaching
Hills come in useful in all types of how, so you need to cease avoiding them!
The truth is, they need to be a part of a minimum of one run every week early in your coaching the place they’ll assist to construct power in your legs earlier than you transition to quicker operating.
- Hill sprints have been proven to extend operating velocity
- Utilizing hills lets you construct leg power (not the identical as lifting power, however key to operating)
- Your race will in all probability have a couple of hills, so be ready for them
The opposite key’s to work on enjoyable through the downhill so to make up time.
This doesn’t imply overstriding, however for those who enable your self to loosen up and keep ahead in your toes relatively than sinking again in to your heels you’ll achieve velocity as a substitute of hitting the breaks.
👉Checkout these hill exercises for the treadmill >>
👉Study tips on how to run downhill and save your knees >>
#3 Embody Power Coaching
We’re all time strapped and we love our runs, so the very first thing to drop from the coaching plan is usually power. Nonetheless, that is really going to have the other impact by making you slower.
Highly effective glutes imply extra energy in your stride.
A powerful core and higher physique means higher posture all through your run. Which means operating quicker and with extra effectivity. Actually the advantages are too quite a few for this one article! START DOING IT.
👉Concepts for tips on how to add power coaching for runners (included packages to comply with)>>
#4 Keep in mind Constructing Velocity Takes Time
As a substitute of beginning out too quick with depth after which feeling overwhelmed with each session or getting injured, introduce velocity work progressively.
One of many best methods to do that is by throwing 3-5 operating strides on to the tip of a simple exercise every week.
You don’t have to be at race velocity on day 1.
It’s actually tempting to see your objective tempo and begin pushing in the direction of that tempo the entire time, however an amazing program is designed to work you in the direction of managing that objective tempo effort for 13.1 miles, not lots of of miles over the course of months.
Straightforward runs ought to make up 80% of your runs. And for those who’re operating these too arduous or too quick, then you’re compromising all your coaching. Decelerate. It is best to be capable of chat with a pal throughout these runs.
Earlier than making an attempt velocity exercises like tempo runs, be sure to’ve been operating persistently for a couple of months and have carried out some hill exercises. Then ease in to the quantity and depth of interval runs.
👉See these velocity exercises for inexperienced persons >>
#5 Full Longer Lengthy Runs
In case you’ve been operating for a couple of years and damage free, one tactic may also help is to do lengthy simple runs of 13-16 miles.
This isn’t for everybody, however for many who want improved endurance or discover a large confidence enhance from realizing they’ll transcend the race distance it could assist tremendously.
It’s the rationale many come again from a marathon to a brand new half PR. Mentally they now know they’ll full 13.1 with out concern, in order that they’re keen to push only a bit more durable.
Moreover these EASY lengthy runs are one other alternative to show your physique to burn fats relatively than carbs for gasoline, which may also help to stop bonking on race day.
👉Suggestions for Doing Lengthy Runs Proper >>
#6 Observe Half-Marathon Purpose Tempo
Whilst you shouldn’t be making an attempt to run your race tempo on a regular basis, it’s best to apply it. The truth is, one of many key parts lacking in lots of coaching runs is the inclusion of miles run particularly at your objective tempo of 9:08.
If each exercise is a simple tempo of 10 minutes per mile or a velocity exercise at your 5K or 10K tempo, your legs and mind aren’t certain what to anticipate from a 9:00.
One method to start together with race tempo miles is throughout your mid-week run or your weekend long term. You may strive making 1-3 of the center miles race tempo.
As you get nearer to the race, certainly one of your peak week exercises may be a long term of 11 miles with 6 at objective race tempo. It will rely in your coaching plan and the way you’re feeling.
👉Doing greater than 80/20 to get in additional objective tempo miles>>
#7 Enhance Your Working Cadence
Coaches typically discuss quicker foot turnover, what this refers to is how lengthy your foot stays on the bottom.
Whereas we regularly cite 180 steps per minute as splendid, that’s probably not true. Extra precisely we wish you to note for those who’re hovering round 150 then getting your cadence as much as even 165 may cut back damage threat as a result of it is going to in all probability cease you from over striding.
Past that, a quicker cadence is a part of operating quicker.
How you can examine your stride charge?
For 10 seconds rely what number of instances your proper foot hits the bottom. Double that quantity to get your complete footfalls for 10 seconds after which instances 6 in your per minute stride charge.
I like doing math whereas I run as a result of it’s an amazing distraction!! One other incredible method to keep on monitor along with your stride is to obtain a metronome app. Because it ticks it’s best to discover your toes hitting the bottom in sync with the sound.
A sub two hour half marathon tempo requires the identical flip over as your one hour 30 minute half marathon, it’s all in regards to the energy in that stride.
👉Attempt including strides to finish of runs to apply the decide up >>
👉Checkout these ideas to enhance your cadence >>
#8 All the time do a Dynamic Heat Up
Even Olympians like Meb take time to heat up earlier than a coaching run or a race, so why shouldn’t you?! Your muscle tissue want time to get free and begin sending blood and oxygen in every single place.
A heat up goes to extend the period of time you may prepare and your potential for velocity. It appears counter intuitive that point spent strolling or jogging slowly will show you how to really run farther, however examine after examine says it’s so.
👉Get began with a 5 minute dynamic heat up>>
#9 Don’t Skip Lengthy Run Fueling
Underfueling throughout lengthy runs and race day is without doubt one of the commonest causes we see runners hit the wall and miss their objective instances. Don’t really feel like you might want to wait till runs are 90 minutes to start practising with gasoline.
- Your intestine will have to be skilled to adapt to dealing with meals whereas operating, so begin sluggish
- Purpose by race day is 60-90 grams of carbs per hour whereas operating
- That may imply a mixture of sports activities hydration combine and gels
- This is applicable to all paces! You’re burning carbs for vitality and the physique wants them changed to take care of this PR effort you’re pushing for.
- Fueling throughout lengthy runs additionally helps to enhance restoration, which implies staying per all of your exercises.
#10 Pay Consideration to Whole Fueling
In case you really feel such as you preserve hitting a wall, are struggling by means of lengthy runs, or aren’t recovering properly from velocity exercises? Then it’s time to get trustworthy with the way you’re fueling your physique.
- Consuming sufficient energy is the first step to assist your physique recuperate
- Athletes have the next protein want to assist preserve muscle and velocity up restoration
- In case you begin to discover sleeping points, feeling hungry on a regular basis, further fatigue, then it’s doubtless time to up the energy
- Don’t quick change your progress by limiting meals or fasted operating – it doesn’t burn extra fats and being a “fats burner” doesn’t meant fats loss
#11 Keep in mind You Are an Athlete
Get within the mindset of an athlete.
You might be IN TRAINING, not following a program. In case you’re in coaching, you then take the time to stretch, to recuperate, to eat proper as a result of these are the issues that may transfer you ahead.
The gels and hydration and sneakers are sometimes the ten%, not the 90% that may make a distinction.
It’s about doing the coaching.
Many research have proven that essentially the most profitable individuals are those that love the method. So what are you able to do to essentially love the method and concentrate on the important thing areas, relatively than simply placing within the miles.
#12 Cease Over Racing
If races preserve you motivated, then undoubtedly join, however choose solely a pair races to be your “A race” the place you’ll push the tempo and check out for a PR.
Why not race on a regular basis?
For a lot of runners, it distracts them from their final objective by operating too arduous too typically, which then prevents them from getting in different exercises through the week.
It’s not about having a couple of good races, it’s about having months of coaching with respectable mileage and strong exercises that lead as much as your objective tempo.
In my very own athletes, I see this concern often. They join a 5K and have a long term that very same day, in order that they plan to do the race after which run. However everyone knows what occurs submit race, proper? We meet up with associates to rejoice and that long term by no means occurs.
In case you’re nonetheless not satisfied, check out how lengthy it’s best to wait to run between half marathons. 
#13 Deal with Pre-Hab
That is an concept that feels new to many runners, however it’s actually been round for ages. Pre-hab means doing the actions that may show you how to run damage free.
Damage free operating means constant operating and that’s the place success occurs.
And bonus factors as a result of Pre-Hab is definitely power work that makes you a greater runner! WIN, WIN, WIN.
- Embody the actions in your dynamic heat up
- Begin with one thing easy like 10 minutes per day within the 30 Day Core Problem
- Get much more assist with our full Primed to Run Ache Free Course with core work, PT and kind guides
🚨Cease Working By way of Accidents
It sounds foolish to non-runners, however the motive we regularly find yourself injured is as a result of we’re too cussed to acknowledge when an damage is imminent.
We are likely to imagine we can “simply push by means of it”.
And in all equity, operating is usually uncomfortable so we’re often pushing ourselves only a tad outdoors our consolation with each new long term or velocity session.
Nonetheless, whenever you start to really feel ache in a single space on each run or when you find yourself not operating, it’s time to press pause. A pair missed runs are higher than months of missed runs.
Consistency is the quickest method to break the two hour mark and you’ll’t do this from the sofa.
👉Study the distinction between runner’s ache and discomfort>>
#14 Think about a Working Coach
It’s true having a coach can do wonders. They maintain you accountable, reply questions like “why am I so constipated throughout race week” and “oh no I forgot my gels what do I do?”
Coaches are available in almost each value vary, so don’t let this be a deterrent for those who actually need to attain this objective.
Coaches are priceless at each degree. The truth is, you typically get extra as a newbie or intermediate runner as a result of they’ll reply so many questions.
The secret is actually to search out somebody who suits your character. Do you want a coach that will provide you with powerful exercises and drill sergeant pushing? Do you want a coach you may meet in particular person or does on-line work?
A coach will assist to make sure you do the entire ideas listed right here and extra to get to race day feeling sturdy and most significantly assured in your sub-two objective.
👉Find out about one-on-one half marathon teaching>>
Why You’re Struggling to Break 2 Hours?
Working a sub-two hour half marathon didn’t occur straight away and I began to suppose it simply wasn’t practical.
Seems I didn’t know what I used to be doing, shock, shock! This was within the years earlier than I actually began to study every thing I may about operating and have become a operating coach.
- I used to be operating too quick on simple days.
- I wasn’t power coaching.
- I used to be nonetheless pondering extra about weight reduction than fueling for fulfillment.
After a couple of years of studying a variety of classes the arduous means, studying a boat load of operating books and speaking to trainers, now a sub-two is only a nice apply race and that also blows my thoughts.
It’s completely potential for you too.
Uninterested in trying to find ideas? Right here’s my Sub Two Hour Coaching Plan + power movies. Test it out >>
Bonus Tip: Study How you can Get well Appropriately
I jumped proper from that first race again in to coaching with out a lot as a day nap. All proper I slept within the automotive driving house and I used to be 20, however actually I didn’t grasp the idea of giving my physique time to adapt to the adjustments I used to be asking of it.
It’s not nearly what you do submit race, it’s about taking the time to refuel with the appropriate meals, taking a minimum of in the future off every week and remembering that bodily stress is compounded by life stress.
Give your self time to loosen up at any time when potential and luxuriate in lively restoration days of strolling or yoga which is able to profit your operating with out overtaxing the physique.
For many who simply desire watching video, I’ve additionally summarized the guidelines right here!
I hope this helps you hit that PB and luxuriate in coaching for this superior objective! I do know it’s a ton of knowledge, so don’t get overwhelmed simply preserve taking in the future at a time!