Race-day training desk

Race plan field guide

Sub-2 Half MarathonPlan

Build toward 1:59:59 with targeted workouts, pacing discipline, and progressive endurance.

Build My Sub-2 Half Plan

No card required · preview the first two weeks

Week sheet · Half Marathon

Compare the training rhythm

MonWorkoutEasy 6k

TueWorkoutSpeed 4k

WedWorkoutEasy 6k

ThuWorkoutTempo 6k

FriRecoveryRest

SatWorkoutLong 12k

SunRecoveryRest

The race brief

A focused 13.1 time-goal build

Sub-2 demands sustained pacing and aerobic strength. This plan is tuned specifically for that target.

Sub-2 half marathon pillars

Sustain Goal Pace

Develop the ability to hold roughly 9:09 per mile across the race distance.

Execute Smart Splits

Practice race-pace segments to improve confidence and avoid early overpacing.

Training architecture

What a Half Marathon plan usually includes

Use these ranges as a planning baseline. Your generated schedule adjusts them around current fitness, available days, race date, and goal pace.

Typical length8-16 weeks

Weekly volume20-45 miles / 32-72 km

Long-run peak8-13 miles / 13-21 km

What matters for a sub-2 half marathon

Know the pace

Sub-2 is 5:41/km or 9:09/mile. You should practice that rhythm when fresh and when mildly tired.

Long runs decide the race

The last 5K of a half marathon punishes thin endurance. Build the long run before chasing extra speed.

Fuel before you need it

For many runners, sub-2 depends on steady energy as much as fitness. Practice it in training.

Preview a Half Marathon week

Use this as a rough shape, not a fixed prescription. The generated plan adjusts the week around your current fitness, schedule, and race date.

Day	Focus	Purpose
Mon	Rest	Full rest or mobility
Tue	Tempo	Cruise intervals or steady threshold
Wed	Easy	Comfortable aerobic run
Thu	Medium long	Endurance run with relaxed finish
Fri	Rest	Recovery day
Sat	Long run	Distance build with optional pace work
Sun	Recovery	Short easy run or cross-training

Which level should you choose?

Beginner

Use this if the goal is to finish well and build the long run without rushing the jump in distance.

Intermediate

Use this if you already run 10K comfortably and want tempo work plus longer aerobic runs.

Advanced

Use this if you can handle longer midweek runs and race-pace work inside long runs.

How long should the plan be?

8 weeks

A short block for runners who already have a strong long-run base.

10-12 weeks

The safest fit for many runners moving from regular 10K training into half marathon work.

14-16 weeks

Better for first-time half marathoners or anyone building weekly volume carefully.

Common mistakes to avoid

Making every long run a race simulation
Undertraining fuel and pacing before race day
Choosing aggressive mileage without an endurance base

Build around my current fitness

Before the first week

Calibrate this Half Marathon plan

Check the goal, paces, and training zones before turning a general plan into your weekly schedule.

Predict your Half Marathon finish time

Use a recent race or time trial to choose a realistic goal before training starts.

Calculate training paces

Convert goal time, distance, and pace into numbers you can use on workout days.

Estimate VO2 max

Benchmark current fitness from race time or running pace before setting plan intensity.

Set training zones

Map easy, tempo, threshold, and interval efforts to useful intensity ranges.

Sub-2 half plan features

Sub-2 race-pace targeting
Threshold and long-run progression
Goal-specific workout sequencing
Taper and race-week guidance
Calendar and PDF exports
Free personalized generation

Turn the field guide into your training week.

Preview two personalised weeks free. Unlock the full race plan only if it fits.

Build My Sub-2 Half Plan See full examples

Course notes

Sub-2 Half Marathon FAQs

The practical questions runners usually need answered before choosing a training block.

Next course markers

Keep comparing

Compare related plans and supporting guidance before choosing the training block that matches your race.

Intermediate half plan

Build broader fitness before a time-goal cycle.

All-level half plan

Compare with the general half-marathon page.

Pace calculator

Set workout paces for sub-2 training.

Calibration bench

Check the inputs

Use the calculators to pressure-test pace and intensity before turning this guide into a schedule.

Pace calculator

Turn pace, time, and distance into usable training numbers.

Race predictor

Estimate another race distance from a recent result.

Training zones

Map easy, tempo, threshold, and interval intensity.

VO2 max estimate

Benchmark aerobic fitness from running performance.