RW’s 12-week sub-2:00 Half-Marathon schedules

Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five days a week, with an average weekly mileage of 30 miles.

Week One

This Week’s Target
Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, it’s maybe best to start an easier schedule and move up as the weeks progress.

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 4M (inc 4 x 600m, 200m jog) 10K 40 mins 8/10
Wed Steady 4M 9:45 39 mins 6/10
Thu Fartlek 4M (inc 2M fartlek) 8:00-10:00 40 mins (20 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 11:00 33 mins 4/10
Sun Race 10K (plus 1M warm-up/1M cool-down) 9:00 target: 55:00 (plus 22-min jog) 9/10
Total   23M   3hrs 50  

Week Two

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 5M (inc 8 x 300m, 200m jog) 5K 50 mins 8/10
Wed Steady 5M 9:45 48 mins 5/10
Thu Threshold 5M (inc 2.5M THR) 1/2M 50 mins (20 mins THR) 9/10
Fri Rest        
Sat Hills 5M (inc 6 x 150m hill) Mile 50 mins 6/10
Sun Long run 8M 10:00 80 mins 7/10
Total   28M   4hrs 40  

Week Three

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 3 x 1M, 400m jog (6M total) 10K 60 mins 9/10
Wed Steady 5M 9:45 48 mins 6/10
Thu Threshold 5M (inc 3M THR) 1/2M 48 mins (27 mins THR) 8/10
Fri Rest        
Sat Fartlek 5M (inc 2.5M fartlek) 7:30-10:00 55 mins (25 mins fartlek) 5/10
Sun Long run 9M 10:00 90 mins 7/10
Total   30M   5hrs  

Week Four

This Week’s Target
At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 4 x 800m, 400m jog (6M total) 10K 60 mins 8/10
Wed Steady 6M 9:45 58 mins 6/10
Thu Fartlek 5M (inc 3M fartlek) 7:30-10:00 55 mins (32 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 11:00 33 mins 3/10
Sun Race 10K (plus 1M warm-up/1M cool-down) 8:30 target: 53:00 (plus 22-min jog) 10/10
Total   28M   4hrs 40  

Week Five

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 5 x 600m, 200m jog (5M total) 5K 55 mins 9/10
Wed Steady 7M 9:45 68 mins 6/10
Thu Threshold 5M (inc 3M THR) 1/2M 50 mins (27 mins THR) 8/10
Fri Rest        
Sat Hills 5M (inc 8 x 150m hill) Mile 55 mins 6/10
Sun Long run 10M 10:00 1hr 40 7/10
Total   32M   5hrs 30  

Week Six

This Week’s Target
This week’s target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial.

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 6 x 400m, 200m jog (5M total) 5K 55 mins 8/10
Wed Steady 5M 9:45 48 mins 6/10
Thu Fartlek 5M (inc 3M fartlek) 7:30-10:00 55 mins (32 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 11:00 33 mins 3/10
Sun Time trial 10M (plus 1M warm-up/1M cool-down) 1/2M target: 1:30 (plus 20-min jog) 9/10
Total   30M   5hrs 10  

Week Seven

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 10 x 200m, 100m jog (5M total) 5K 55 mins 7/10
Wed Steady 7M 9:45 68 mins 6/10
Thu Threshold 5M (inc 3M THR) 1/2M 50 mins (27 mins THR) 8/10
Fri Rest        
Sat Fartlek 5M (inc 3M fartlek) 7:30-10:00 55 mins (32mins fartlek) 5/10
Sun Long run 13M 10:00 2hrs 10 9/10
Total   35M   6hrs  

Week Eight

This Week’s Target
It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there’s a logic, and for this week’s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don’t worry if you can’t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12.

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 4 x 1K, 200m jog (5M total) 5K 55 mins 8/10
Wed Steady 5M 9:45 48 mins 6/10
Thu Hills 5M (inc 8 x 150m) Mile 55 mins 7/10
Fri Rest        
Sat Easy 3M 11:00 33 mins 3/10
Sun Race/t-trial 13M (plus 1M warm-up/1M cool-down) 9:20 2hrs 2 (plus 22-min jog) 9/10
Total   33M   5hrs 45  

Week Nine

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 5 x 800m, 100m jog (5M total) 5K 55 mins 8/10
Wed Steady 4M 9:45 38 mins 5/10
Thu Threshold 5M (inc 3M THR) 1/2M 50 mins (27 mins THR) 7/10
Fri Rest        
Sat Fartlek 5M (inc 3M fartlek) 7:30-10:00 55 mins (32 mins fartlek) 6/10
Sun Long run 13M 10:00 2hrs 10 9/10
Total   32M   5hrs 30  

Week 10

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 8 x 400m, 100m jog (5M total) 5K 55 mins 8/10
Wed Steady 6M 9:45 58 mins 5/10
Thu Threshold 5M (inc 3M THR) 1/2M 50 mins (27 mins THR) 7/10
Fri Rest        
Sat Hills 5M (inc 10 x 150m hill) Mile 55 mins 6/10
Sun Long run 14M 10:00 2hrs 20 9/10
Total   35M   6hrs  

Week 11

This Week’s Target
For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 3 x 1M, 200m jog (6M total) 5K 65 mins 8/10
Wed Steady 4M 9:45 38 mins 6/10
Thu Fartlek 4M (inc 2M fartlek) 7:30-10:00 43 mins (20 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 11:00 33 mins 3/10
Sun Race 10K (plus 1M warm-up/1M cool-down) 8:00 target: 50:00 (plus 22-min jog) 10/10
Total   25M   4hrs 10  

Week 12

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 8 x 200m, 100m jog (4M total) 5K 45 mins 8/10
Wed Steady 3M 9:45 28 mins 5/10
Thu Easy 3M (inc 5 x 150m strides) 11:00 35 mins 6/10
Fri Rest        
Sat Easy 3M 11:00 33 mins 3/10
Sun 1/2M Race (plus 1M warm-up/1M cool-down)(plus 1M 9:00 target: 1:58:00 (plus 25-min jog) 10/10
Total   28M   4hrs 45