Sub 2:00 Half Marathon Training Plan
Running a half marathon in under two hours - sustaining 5:41/km for 21.1 kilometres - is an achievable goal for a consistent recreational runner, but it requires more than just logging miles. This 12-week plan builds the aerobic base, lactate threshold fitness, and race-specific endurance needed to get you to the finish line under two hours, trained and controlled rather than hanging on.
Who This Plan Is For
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Runners completing a half marathon for the first time with a goal of sub-2 hours
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Recreational runners who have run a half marathon before but without a structured plan
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Runners with a 10k time of around 55 minutes or faster
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Athletes training 4–5 days per week with a preference for understanding sessions, not just completing them
Entry Requirements
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Able to run continuously for 60 minutes without stopping
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10K time of 55 minutes or faster (recent, not estimated)
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Current weekly mileage of at least 20 miles
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No current injury preventing consistent running
Plan Specifications
Weekly Training Hours 4-6 hours per week at peak.
4-5 sessions per week.
Plan Length 12 weeks, including a 2-week taper
Delivery Platform TrainingPeaks (structured workouts with targets)
Sport Running
Key Sessions Included
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Long run, building from 12 to 19 kilometres with the final few kilometres at race pace
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Threshold intervals - 3–4 × 1 mile at threshold pace
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Race pace practice - mid-week runs with sections at target half marathon pace (5:41/km)
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Easy aerobic runs in Zone 1–2 - the foundation of the plan
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Optional parkrun or race simulation in week 8–9
What You Get
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12-week structured plan in TrainingPeaks with full session targets and notes
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Race pace reference cards for 5:41/km target
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Long run schedule with progressive distance and race-pace integration
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2-week taper with maintained sharpness sessions
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Race day pacing guide and fuelling framework PDF
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How It Works - TrainingPeaks Delivery
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After purchase, you will receive an email with a link to connect the plan to your TrainingPeaks account. If you don't already have a TrainingPeaks account, you can create one for free - the free tier is sufficient for this plan.
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Once connected, every session will appear in your TrainingPeaks calendar on the correct day, with structured workout targets including pace zones, heart rate zones, duration, and session notes.
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Sessions sync automatically to Garmin, Wahoo, Apple Watch, and most other GPS devices via the TrainingPeaks app. You train to the targets on your device - no need to memorise sessions or carry notes.
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The plan starts from the date you choose at setup. If you have a specific race date, set that in TrainingPeaks and the plan will align automatically.
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Coaching Instead?
If you'd like a coach to adapt this plan to your life, review your sessions, and support you through to race day, Essentials Coaching starts at £80/month for the first three months. Your training plan purchase price of £35 will be deducted from your first month's coaching fee if you upgrade within 30 days of purchase.
DISCLAIMER
This training plan is designed for general educational purposes and is not a substitute for personalised medical or coaching advice.
Before beginning any new training programme, consult a qualified medical professional, particularly if you have any pre-existing health conditions, injuries, or concerns. The targets and progressions within this plan are guides - if at any point training causes pain, illness, or excessive fatigue, rest and seek appropriate advice.
By purchasing this plan, you accept responsibility for how you apply it to your own training.
Barbour Performance Systems accepts no liability for injury or illness arising from the use of this plan.