How to run a sub-2 hour half marathon

Two hours for 21.1 km means 5:41 per kilometre, all the way. Here is how to get ready for it.

The pace you need

5:41

per kilometre · 10.5 km/h

At	Time
5 km	28:26
10 km	56:53
15 km	1:25:19
20 km	1:53:45
21.1 km	2:00:00

Are you ready?

By Riegel's formula, a two-hour half matches a 10K of about 54:23. If your 10K is close to that or faster, the goal may be within reach. That is a rough pointer, not a promise.

Try the calculator with your latest 10K time, and talk to a coach about how many weeks you need.

How to train for it

A long run every Saturday, clearly slower than race pace.
A quality session on Wednesday: kilometre reps or longer, around 5:41/km or a little faster.
A tempo run every few weeks to get used to steady, comfortably hard running.
Keep the rest of your running easy, and sleep well.

Race day

Run the first 2 to 3 km a little slower than 5:41, then settle in.
Hills in Amman cost time: hold the effort on a climb, not the number.
Eat and drink the way you practised on long runs. Nothing new on the day.

Questions

What pace is a sub-2 half marathon?

About 5:41 per kilometre, which is 10.5 km/h.

How many weeks do I need?

It depends on your running now. Your coach sets the length of the block after seeing you run.

Half marathon plan