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, slightly than up on the cameras I bear in mind considering “holy hell that was laborious…I can do higher.”
I’m undecided I’d encourage most individuals to pick out a half marathon for his or her very first race, nevertheless it labored for me. I used to be in a position to push myself, with out hitting the vomit threshold which I discover extra widespread within the 5K and the “oh it’s over” of the 10K.
As a operating coach for over a decade, I’ve seen many runners set the sub-two half marathon as their large purpose. It’s such an incredible purpose and one which many are going to have the ability to hit!
From serving to hundreds of runners, these are the information that can assist you determine what wants to alter so that you can make this purpose a actuality.
14 Keys to Run a Sub 2 Hour Half Marathon
If that is your first half marathon, it’s tremendous thrilling that you simply’re setting your sights on sub 2-hour half marathon, however I wish to be clear that simply FINISHING is the win to your first. You’ll be studying so many issues as you improve weekly mileage and easily comply with a coaching plan for 12-16 weeks.
After pacing my buddy 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 purpose, I assumed via issues I seen whereas operating together with her and recommendation I’ve given to those who I coach.
#1 Purpose Tempo for Sub 2 Hour Half Marathon
To run a sub 2 hour marathon, or 1:59:59, it is advisable 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 9:08 per mile
- Ideally you’re trying to hit this roughly for every mile
- You aren’t making an attempt to adverse cut up
- You aren’t bolting out of the gate and clocking 8 minute miles to start out
- An excellent tempo begin to end is the easiest way to PR primarily based on quite a few research
#2 Run Extra Hills
Hills come in useful in all kinds of how, so it’s important to cease avoiding them!
Actually, they need to be a part of not less than one run every week early in your coaching the place they’ll assist to construct energy in your legs earlier than you transition to sooner operating.
- Hill sprints have been proven to extend operating velocity
- Utilizing hills means that you can construct leg energy
- Your race will in all probability have a couple of hills, so be ready for them
The opposite key’s to work on enjoyable throughout the downhill as a way to make up time.
This doesn’t imply overstriding, however should you permit your self to chill out and keep ahead in your toes slightly than sinking again in to your heels you’ll achieve velocity as an alternative of hitting the breaks.
👉Checkout these hill exercises for the treadmill >>
👉Be taught how you can run downhill and save your knees >>
#3 Embody Energy Coaching
We’re all time strapped and we love our runs, so the very first thing to drop from the coaching plan is usually energy. Nonetheless, that is truly going to have the other impact by making you slower.
Highly effective glutes imply extra energy in your stride.
A robust core and higher physique means higher posture all through your run. Which means operating sooner and with extra effectivity. Really the advantages are too quite a few for this one article! START DOING IT.
👉Concepts for how you can add energy coaching for runners (included packages to comply with)>>
#4 Keep in mind Constructing Pace 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 step by step.
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 must be at race velocity on day 1.
It’s actually tempting to see your purpose tempo and begin pushing in direction of that tempo the entire time, however an incredible program is designed to work you in direction of managing that purpose tempo effort for 13.1 miles, not lots of of miles over the course of months.
Simple runs ought to make up 80% of your runs. And should you’re operating these too laborious or too quick, then you’re compromising your entire coaching. Decelerate. You need to be capable to chat with a buddy throughout these runs.
Earlier than making an attempt velocity exercises like tempo runs, ensure you’ve been operating constantly for a couple of months and have executed some hill exercises. Then ease in to the quantity and depth of interval runs.
👉See these velocity exercises for novices >>
#5 Full Longer Lengthy Runs
Should you’ve been operating for a couple of years and damage free, one tactic will help is to do lengthy straightforward runs of 13-16 miles.
This isn’t for everybody, however for individuals who want improved endurance or discover a large confidence increase from figuring out they will transcend the race distance it will possibly assist tremendously.
It’s the rationale many come again from a marathon to a brand new half PR. Mentally they now know they will full 13.1 with out challenge, so that they’re prepared to push only a bit more durable.
Moreover these EASY lengthy runs are one other alternative to show your physique to burn fats slightly than carbs for gasoline, which will help to stop bonking on race day.
👉Suggestions for Doing Lengthy Runs Proper >>
#6 Follow Half-Marathon Purpose Tempo
Whilst you shouldn’t be making an attempt to run your race tempo on a regular basis, you need to apply it. Actually, one of many key parts lacking in lots of coaching runs is the inclusion of miles run particularly at your purpose 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 9:10.
One technique to start together with race tempo miles is throughout your mid-week run or your weekend long term. You’ll be able to attempt making 1-3 of the center miles race tempo.
As you get nearer to the race, one in all your peak week exercises may be a long term of 11 miles with 6 at purpose race tempo. It will rely in your coaching plan and the way you’re feeling.
👉Suggestions for studying to tempo your self outdoors>>
#7 Work On Your Operating Type
I can’t say sufficient about studying only a few primary items of fine type, the remainder could make you loopy, however a couple of suggestions will get you shifting ahead sooner and with much less likelihood of damage.
Whereas there are a whole lot of totally different theories on the market about type, there are a couple of constant items that may make a giant distinction like enhancing your arm swing and lowering heel strike.
👉Learn extra on how you can enhance your operating type >>
#8 Enhance Your Operating Cadence
Coaches usually discuss sooner foot turnover, what this refers to is how lengthy your foot stays on the bottom. The optimum foot turnover is 180 strides per minute and it’s an incredible purpose to have!
When you grasp it you’ll discover which you can hit 180 strides at practically any tempo. For many runners at first this tempo will really feel too quick, so as with every drill simply apply it a couple of occasions per week after which verify in constantly all through your runs to attempt to preserve it.
Tips on how to verify your stride price?
For 10 seconds rely what number of occasions your proper foot hits the bottom. Double that quantity to get your complete footfalls for 10 seconds after which occasions 6 to your per minute stride price.
I really like doing math whereas I run as a result of it’s an incredible distraction!! One other incredible technique to keep on monitor along with your stride is to obtain a metronome app. Because it ticks you need 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 concerning the energy in that stride.
👉Strive including strides to finish of runs to apply the choose up >>
👉Checkout these suggestions to enhance your cadence >>
#9 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 groups 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 possibly can prepare and your potential for velocity. It appears counter intuitive that point spent strolling or jogging slowly will provide help to truly run farther, however research after research says it’s so.
👉Get began with a 5 minute dynamic heat up>>
#10 Don’t Skip On Your Fueling
Should you really feel such as you hold hitting a wall, are struggling via lengthy runs, or aren’t recovering properly from velocity exercises? Then it’s time to get sincere with the way you’re fueling your physique.
- Consuming sufficient energy is the first step to assist your physique get better
- Athletes have a better protein want to assist preserve muscle and velocity up restoration
- Not taking gasoline throughout your runs which can be over 90 minutes is slowing restoration and your physique is operating out of gasoline so you’re feeling worse and it begins damaging your hormones (this is the reason folks achieve weight whereas operating extra miles)
- Don’t brief change your progress by limiting meals or fasted operating
#11 Focus On a Optimistic Mindset
Get within the mindset of an athlete.
You’re IN TRAINING, not following a program. Should you’re in coaching, then you definitely take the time to stretch, to get better, to eat proper as a result of these are the issues that can transfer you ahead.
The gels and hydration and footwear are sometimes the ten%, not the 90% that can 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, slightly than simply placing within the miles.
#12 Cease Over Racing
If races hold you motivated, then undoubtedly enroll, however choose solely a pair races to be your “A race” the place you’ll push the tempo and take a look at for a PR.
Why not race on a regular basis?
For a lot of runners, it distracts them from their final purpose by operating too laborious too usually, which then prevents them from getting in different exercises throughout the week.
It’s not about having a couple of good races, it’s about having months of coaching with first rate mileage and stable exercises that lead as much as your purpose tempo.
In my very own athletes, I see this challenge regularly. They join a 5K and have a long term that very same day, so that they plan to do the race after which run. However everyone knows what occurs publish race, proper? We meet up with pals to have fun and that long term by no means occurs.
#13 Concentrate on Pre-Hab
That is an concept that feels new to many runners, nevertheless it’s actually been round for ages. Pre-hab means doing the actions that can provide help to run damage free.
Harm free operating means constant operating and that’s the place success occurs.
And bonus factors as a result of Pre-Hab is definitely energy 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 type guides
🚨Cease Operating By Accidents
It sounds foolish to non-runners, however the cause we frequently find yourself injured is as a result of we’re too cussed to acknowledge when an damage is imminent.
We are inclined to imagine we can “simply push via it”.
And in all equity, operating is usually uncomfortable so we’re regularly pushing ourselves only a tad outdoors our consolation with each new long term or velocity session.
Nonetheless, while you start to really feel ache in a single space on each run or if you end up not operating, it’s time to press pause. A pair missed runs are higher than months of missed runs.
Consistency is the quickest technique to break the two hour mark and you may’t try this from the sofa.
👉Be taught the distinction between runner’s ache and discomfort>>
#14 Take into account a Operating 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 practically each value vary, so don’t let this be a deterrent should you actually wish to attain this purpose.
Coaches are precious at each degree. Actually, you usually get extra as a newbie or intermediate runner as a result of they will reply so many questions.
The secret’s actually to seek out somebody who matches your character. Do you want a coach that will provide you with robust exercises and drill sergeant pushing? Do you want a coach you possibly can meet in particular person or does on-line work?
A coach will assist to make sure you do the entire suggestions listed right here and extra to get to race day feeling robust and most significantly assured in your sub-two purpose.
👉Study one-on-one half marathon teaching>>
Why You’re Struggling to Break 2 Hours?
Operating a sub-two hour half marathon didn’t occur straight away and I began to suppose it simply wasn’t sensible.
Seems I didn’t know what I used to be doing, shock, shock! This was within the years earlier than I actually began to be taught every thing I may about operating and have become a operating coach.
- I used to be operating too quick on straightforward days.
- I wasn’t energy coaching.
- I used to be nonetheless considering extra about weight reduction than fueling for fulfillment.
After a couple of years of studying a whole lot of classes the laborious approach, 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 doable for you too.
Uninterested in looking for suggestions? Right here’s my Sub Two Hour Coaching Plan + energy movies. Test it out >>
Bonus Tip: Be taught Tips on how to Get better 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 automobile 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 modifications I used to be asking of it.
It’s not nearly what you do publish race, it’s about taking the time to refuel with the best meals, taking not less than someday off per week and remembering that bodily stress is compounded by life stress.
Give your self time to chill out every time doable and luxuriate in lively restoration days of strolling or yoga which can profit your operating with out overtaxing the physique.
For individuals who simply favor watching video, I’ve additionally summarized the information right here!
I hope this helps you hit that PB and luxuriate in coaching for this superior purpose! I do know it’s a ton of knowledge, so don’t get overwhelmed simply hold taking someday at a time!
Nonetheless searching for extra half marathon coaching suggestions?
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