**disclaimer: i am not a coach, personal trainer, doctor, or super experienced runner! i have zero certifications to be doling out advice. i know when i was looking for a training plan to break 2 hours in the half marathon i searched and searched for something that looked hard enough to get me where i needed to be, but still easy enough on the body so i wouldn’t get injured. that is the purpose of this plan, please use it with caution and always listen to your body :)**
i probably looked at 10 different training plans for a sub-2 half marathon and finally decided to pull all of the things i liked about each of them and combine them in to one plan. there is a little run less/run faster in here, a little hal higdon, some elements of jack daniels, and also some random blogger’s plans sprinkled in.
i started this plan a month or so after recovering from my first full marathon. during marathon training i probably peaked at 35 miles per week and was averaging about 20 miles per week going in to this training cycle. if you’ve got a decent base of ~20 miles per week and a 26-27 minute 5k under your belt, i would say you’re at a good point to start this plan!
i was much better about the cross-training and the strength training the first half of the plan, and then in february when my mom got sick things kind of went downhill with that. i would highly recommend implementing the strength portion at least a couple of times a week along with the myrtl routine after as many runs as possible. i skipped the bike the most, because it bores the shit out of me.
i do believe the most important part of the training were the long progression runs. they taught me to run faster at the end of the workout when i was already tired. i usually started those at about an 11:00 pace and dropped 10-15 seconds every mile to finish us around race pace.
all of the recommended paces felt hard to me. as the plan went on the mile repeats and tempo runs started to get easier, but the intervals ALWAYS felt like i couldn’t do another set if my life depended on it. don’t let that discourage, just do the best that you can do and i promise you’ll start seeing some serious improvements!
if you do decide to give this plan a go, i wish you all the best luck and hope you’ll reach out with any questions or feedback!
grab the printable plan here: 2 Hour Half Marathon Training Plan