{"id":2517,"date":"2019-10-20T15:00:37","date_gmt":"2019-10-20T15:00:37","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/?p=2517"},"modified":"2022-09-09T17:52:41","modified_gmt":"2022-09-09T16:52:41","slug":"how-to-run-a-half-marathon-in-2-hours-or-less","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-run-a-half-marathon-in-2-hours-or-less\/","title":{"rendered":"How to run a 2 hour half marathon + 7 training tips"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Running a 2 hour half marathon is a huge achievement. <\/p>\n\n\n\n<p>Whether you&rsquo;re training for your first half marathon or looking to achieve your next personal best, half marathon training can be gruelling. <\/p>\n\n\n\n<p>If you have just started your training, a sub-2 hour half marathon time may seem unachievable to you right now, but with the right mindset and training, you can achieve it.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6358870\/\" target=\"_blank\" rel=\"noopener\">2019 study<\/a>, the half marathon is the most popular endurance running race event in terms of number of races and runners competing annually. <\/p>\n\n\n\n<p>If you&rsquo;re looking to improve on your race times, here are my top tips on how to run a half marathon in 2 hours or less.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>How many miles is a half marathon?<\/li><li>What pace is a 2 hour half marathon?<\/li><li>What&rsquo;s included in a 2 hour half marathon training plan?<\/li><li>2 hour half marathon Q&amp;A<\/li><li>7 training tips: how to run a 2 hour half marathon<\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-683x1024.png\" alt=\"2 hour half marathon\" class=\"wp-image-6206\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"2 hour half marathon\" class=\"wp-image-6206 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many miles is a half marathon?<\/strong><\/h2>\n\n\n\n<p>A half marathon is 13.1 miles.  <\/p>\n\n\n\n<p>This is exactly half the distance of a marathon which is 26.2 miles. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"review-your-current-race-times\"><strong>What pace is a 2 hour half marathon?<\/strong><\/h2>\n\n\n\n<p>In order to run a half marathon in 2 hours or less, you need to be running at a pace of roughly 9.09 minutes per mile or 5.40 minutes per kilometre.<\/p>\n\n\n\n<p>Ask yourself &ndash; could you sustain a 9.09 minute mile\/5.40 minutes per kilometre pace throughout the whole race?<\/p>\n\n\n\n<p>It would be a shame to miss out on your sub-2 hour goal by a few seconds or minutes, so it&rsquo;s important you practice running at a 9.09 mile pace during your training.<\/p>\n\n\n\n<p id=\"a-big-part-of-your-sub-2-hour-half-marathon-strategy-should-be-to-break-down-your-current-run-times\">In light of this, a big part of your sub-2 hour half marathon strategy should be to break down your current run times.&nbsp;<\/p>\n\n\n\n<p>In order to run a half marathon in 2 hours or less, you need to have hit the following running milestones:<\/p>\n\n\n\n<ul><li>Weekly mileage &ndash; 15-16 miles<\/li><li>5k time &ndash; 25-26 minutes<\/li><li>10k time &ndash; 54 minutes or less<\/li><li>Half marathons completed &ndash; one or more<\/li><li>Half marathon PB (good conditions) &ndash; 2:04-2:06<\/li><li>Half marathon PB (hills, heat or wind) &ndash; 2:08-2:12<\/li><\/ul>\n\n\n\n<p>If you&rsquo;re a beginner runner, then my advice would be to start with a shorter distance like a 5k or 10k before attempting a half marathon. <\/p>\n\n\n\n<p>Once you&rsquo;ve mastered the 5k and 10k distance and have achieved race times closer to those listed above, then it&rsquo;s time to start working towards the half marathon distance.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\" data-type=\"post\" data-id=\"1494\">How to run a 5k in 25 minutes or less<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-importance-of-a-well-rounded-training-plan\"><strong>What&rsquo;s included in a 2 hour half marathon training plan?<\/strong><\/h2>\n\n\n\n<p>Many races are made or broken even before the race has begun. <\/p>\n\n\n\n<p>A large part of your sub-2 hour half marathon strategy will be your training plan. <\/p>\n\n\n\n<p>You need to condition yourself to feel comfortable running for 2 hours without stopping and not feel broken afterwards.<\/p>\n\n\n\n<p>When training for a half marathon it&rsquo;s important you use a well-rounded training plan to get your body conditioned for the race, especially if you are aiming to run a half marathon in 2 hours or less.<\/p>\n\n\n\n<p>A well-rounded training plan will include the following each week:<\/p>\n\n\n\n<ul><li>1-3 easy runs<\/li><li>1 long runs<\/li><li>1-2 speed training sessions (e.g. interval training and tempo running)<\/li><li>1-2 strength training and\/or cross training sessions<\/li><li>2 rest and recovery days<\/li><\/ul>\n\n\n\n<p><strong>Easy run<\/strong><\/p>\n\n\n\n<p>Easy runs should be run at a comfortable pace, meaning you should be able to hold a conversation while running without getting out of breath.<\/p>\n\n\n\n<p>Roughly 80% of a 2 hour half marathon training plan will consist of easy runs. <\/p>\n\n\n\n<p><strong>Long run<\/strong><\/p>\n\n\n\n<p>The long run is integral to any half marathon training plan as it allows you to <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">build your endurance and stamina<\/a>.<\/p>\n\n\n\n<p>Long runs will gradually increase in distance as the training plan progresses to get your body used to running longer distances. <\/p>\n\n\n\n<p>Like easy runs, these runs should be run at an easy and slow pace. <\/p>\n\n\n\n<p><strong>Speed training <\/strong><\/p>\n\n\n\n<p>Speed training is designed to improve your speed, power and running economy. <\/p>\n\n\n\n<p>It is used to get you used to running at a certain pace so that you can comfortably do this on race day.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a> are good forms of speed training to include in a 2 hour half marathon training plan.<\/p>\n\n\n\n<p>Both these types of workouts can be intense, but they are well worth doing to help you become a faster runner.<\/p>\n\n\n\n<p><strong>Strength training<\/strong> <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">Strength training<\/a> is recommended for any runner, no matter the running distance.<\/p>\n\n\n\n<p>It helps to build muscle mass, endurance and strength and involves bodyweight exercises (such as squats, lunges, planks) as well as weighted exercises (such as deadlifts, weighted lunges, weighted squats). <\/p>\n\n\n\n<p>To benefit from strength training, you need to be consistent. <\/p>\n\n\n\n<p>A 2 hour half marathon training plan will include at least one strength training session per week, lasting between 30-45 minutes.<\/p>\n\n\n\n<p><strong>Cross training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is used widely by runners to improve fitness, facilitate recovery, rehabilitate injuries and improve motivation. <\/p>\n\n\n\n<p>Walking, swimming, cycling and yoga are all good examples of cross training for runners.<\/p>\n\n\n\n<p>Cross training should not be challenging, but seen as a period of &lsquo;active recovery&rsquo;.<\/p>\n\n\n\n<p>Aim to include at least one cross training session in your 2 hour half marathon training plan.<\/p>\n\n\n\n<p><strong>Rest and recovery days<\/strong><\/p>\n\n\n\n<p>Rest days are breaks from your training plan and give your body adequate time to repair and recover between runs and workouts. They also help to prevent injuries.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to skip rest days as they are in your training plan for a reason. <\/p>\n\n\n\n<p>If at any point in the training plan you need to take extra rest days, listen to your body and take them as necessary.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/\" data-type=\"post\" data-id=\"5703\">Run a half marathon in 12 weeks: The ultimate beginner half marathon training plan<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png\" alt=\"2 hour half marathon\" class=\"wp-image-6209\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png.webp\" alt=\"2 hour half marathon\" class=\"wp-image-6209 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"review-your-current-race-times\"><strong>2 hour half marathon Q&amp;A<\/strong><\/h2>\n\n\n\n<p><strong>Q: Am I fit enough to run a sub-2 hour half marathon?<\/strong><\/p>\n\n\n\n<p>A: In order to run a sub-2 hour half marathon, you need to have a weekly mileage of 15-16 miles and be able to run a 5k in 25-26 minutes and a 10k in 54 minutes or less.<\/p>\n\n\n\n<p>Regardless of your running times, you need to be comfortable with running continuously for 2 hours. <\/p>\n\n\n\n<p>You also need to be confident that your body will be able to keep going for 2 hours.<\/p>\n\n\n\n<p><strong>Q: What should I take with me on race day?<\/strong><\/p>\n\n\n\n<p>A: Preparation is key when it comes to race day, so ensure you make a checklist of what you need to take with you so you don&rsquo;t forget anything. <\/p>\n\n\n\n<p>This is especially true if you have signed up for a half marathon event. <\/p>\n\n\n\n<p>Check our <a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">race day checklist<\/a> for more advice and guidance on what to take with you on race day.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-683x1024.png\" alt=\"2 hour half marathon\" class=\"wp-image-6207\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-683x1024.png.webp\" alt=\"2 hour half marathon\" class=\"wp-image-6207 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-to-run-a-half-marathon-in-2-hours-or-less\"><strong>7 training tips: how to run a 2 hour half marathon<\/strong><\/h2>\n\n\n\n<p><strong>#1 Practice your race pace during training<\/strong><\/p>\n\n\n\n<p>If you&rsquo;ve run 5k and 10k races, you&rsquo;re used to sustaining your 5k or 10k race pace for 3 to 6 miles. <\/p>\n\n\n\n<p>A half marathon is 13.1 miles so maintaining your 5k or 10k pace during a half marathon will take its toll after a while, so you need to approach half marathon pacing differently. <\/p>\n\n\n\n<p>In order to run a 2 hour half marathon, you need to be running at a pace of roughly 9.09 minutes per mile or 5.40 minutes per kilometre.<\/p>\n\n\n\n<p>When you step up from a 5k or 10k race to a half marathon, adaptations in your body need to take place.&nbsp;<\/p>\n\n\n\n<p>In other words, your body needs to get used to the intensity of running a 9 minute mile for two hours straight.<\/p>\n\n\n\n<p>This is why it&rsquo;s important to practice your race pace during training. <\/p>\n\n\n\n<p>For the first few weeks during your training plan, you may not quite be ready to run at your race pace and this is completely fine. <\/p>\n\n\n\n<p>The aim is to gradually build up to your race pace during training, with the view of running at this pace in the last 4-6 weeks of training. <\/p>\n\n\n\n<p>Activities like speed training will go a long way to help you run at this pace. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">Tempo running<\/a>, for example, is designed to build up your body&rsquo;s ability to run faster for long periods of time. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">How to pace your run<\/a><\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Fuel your race<\/strong> <strong>properly<\/strong><\/p>\n\n\n\n<p>Food and nutrition is incredibly important for a successful sub-2 hour half marathon strategy.<\/p>\n\n\n\n<p>Think of your body as a machine, it won&rsquo;t function properly if you put the wrong type of fuel in it. Likewise, it won&rsquo;t function properly if you don&rsquo;t give it enough fuel.&nbsp;<\/p>\n\n\n\n<p>Fuel before, during and after your race so you don&rsquo;t succumb to fatigue and tiredness. <\/p>\n\n\n\n<p>Here are some good examples if your run is in the morning:<\/p>\n\n\n\n<ul><li>Porridge with berries or mixed nuts<\/li><li>Healthy granola<\/li><li>Wholegrain bread topped with scrambled or poached eggs<\/li><li>Greek yogurt with berries or fruit salad<\/li><li>A bagel with cottage cheese<\/li><li>Fruit juice or a fruit smoothie<\/li><\/ul>\n\n\n\n<p>Try and have something at least two hours before you plan to run so your body has time to fully digest the food.<\/p>\n\n\n\n<p>If you struggle to eat very early in the morning, make sure you have a carb-rich meal like pasta the night before the race.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-a-run\/\" data-type=\"post\" data-id=\"1048\">What to eat before a run<\/a><\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Strengthen your core<\/strong><\/p>\n\n\n\n<p>Your core is extremely important when it comes to running. A strong core helps you hold a strong and stable position for longer.<\/p>\n\n\n\n<p>Include core workouts in your weekly training routine. These are all good examples of core stability exercises for runners:<\/p>\n\n\n\n<ul><li>Plank<\/li><li>Side plank<\/li><li>Bicycle crunches<\/li><li>Superman pull<\/li><li>Ling windscreen wipers <\/li><\/ul>\n\n\n\n<p>A lot of core workouts are easy to do at home as no equipment is needed.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">7 of the best core exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png\" alt=\"2 hour half marathon\" class=\"wp-image-6209\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png.webp\" alt=\"2 hour half marathon\" class=\"wp-image-6209 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/run-a-half-marathon-in-2-hours-or-less-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#4<\/strong> <strong>Strength train<\/strong><\/p>\n\n\n\n<p>Strength training is key for any runner looking to run faster for longer. <\/p>\n\n\n\n<p>It is important for runners is important because it helps you build stronger muscles, tendons, ligaments and connective tissues. <\/p>\n\n\n\n<p>It also improves your speed and power and lowers your risk of injury.<\/p>\n\n\n\n<p>Strength training also contributes to better running form. In other words, it helps you run more efficiently!<\/p>\n\n\n\n<p>Aim to include at least two strength training sessions in your training plan.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">30 day strength training plan for runners<\/a><\/p>\n\n\n\n<p><strong>#5 Perfect your form<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">Proper running form<\/a> is all about running in the most efficient way possible.&nbsp;Inefficient running form can shave valuable seconds off your running time.<\/p>\n\n\n\n<p>But what is proper running form? Here are some simple tips:<\/p>\n\n\n\n<ul><li>Try not to look at the ground when running &ndash; keep your gaze upright and forward.<\/li><li>Lift your chin and retract your shoulders back slightly.<\/li><li>Keep your arms by your sides (try not to let them cross your body) and keep them relaxed to avoid stiffness.<\/li><li>Don&rsquo;t over stride&nbsp;&ndash; your foot should&nbsp;land under your hips or slightly in front of you.<\/li><li>Keep your knees soft and bent&nbsp;and let your heels float up behind you.<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">The ultimate guide to head to toe running form and technique<\/a><\/p>\n\n\n\n<p><strong>#6<\/strong> <strong>Do hill repeats<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">Hill repeats<\/a> are a great way to improve your power and strength as a runner.&nbsp;<\/p>\n\n\n\n<p>My suggestion is to include at least one hill training session in your training plan and you will reap the rewards on the race track.<\/p>\n\n\n\n<p>Here&rsquo;s how to run uphill:<\/p>\n\n\n\n<ul><li>Try and land on your forefoot (near your toes) when running uphill. <\/li><li>Use your arms to really propel you forward.&nbsp;<\/li><li>Allow yourself to relax and stay forward on your toes rather than sinking back into your heels on the downhill run. <\/li><li>You will gain speed instead of hitting the breaks.&nbsp;<\/li><\/ul>\n\n\n\n<p>If you struggle to get out onto hills during your training, there are plenty of treadmill workouts that you could try. <\/p>\n\n\n\n<p>By using the incline function on the treadmill, you mimic outdoor runs.&nbsp;<\/p>\n\n\n\n<p>An incline of 2 to 3 is great for long, uphill run training, which is a great strength builder. Whilst an incline of 4 to 7 is good for quick hills varying in length.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">3 hill workouts that increase power and speed<\/a><\/p>\n\n\n\n<p><strong>#7 Do speed training<\/strong><\/p>\n\n\n\n<p>Speed training is a game changer for a lot of runners who are working towards a PB, or just generally want to run faster.<\/p>\n\n\n\n<p>Speed training includes workouts like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo runs<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">strides<\/a>.<\/p>\n\n\n\n<p>Try and include at least one speed training session in your training plan each week.&nbsp;<\/p>\n\n\n\n<p>The aim is to gradually increase the intensity of the speed training session from the start of your training plan and subsequently over the following weeks. <\/p>\n\n\n\n<p>The below shows example progression for interval training by increasing the number of intervals each week. <\/p>\n\n\n\n<p>You can also increase the amount of work and decrease the amount of rest in between each interval:<\/p>\n\n\n\n<ul><li>4 x 400m intervals<\/li><li>5 x 400m intervals<\/li><li>6 x 400m intervals<\/li><li>7 x 400m intervals<\/li><li>8 x 400m intervals<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-and-increase-your-speed\/\" data-type=\"post\" data-id=\"982\">How to run faster: 6 training secrets every runner needs to know<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"more-half-marathon-training-tips\"><strong>More half marathon training tips:<\/strong><\/h2>\n\n\n\n<ul><li><a href=\"https:\/\/www.runwithcaroline.com\/6-ways-to-recover-after-a-half-marathon\/\" data-type=\"post\" data-id=\"742\">How to recover after a half marathon<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/half-marathon-training\/\" data-type=\"post\" data-id=\"4020\">5 rules for half marathon training<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">The ultimate race day running checklist<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\" data-type=\"post\" data-id=\"158\">11 things I&rsquo;d wish I&rsquo;d know before running my first half marathon<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Running a 2 hour half marathon is a huge achievement. Whether you&rsquo;re training for your first half marathon or looking to achieve your next personal best, half marathon training can be gruelling. If you have just started your training, a sub-2 hour half marathon time may seem unachievable to you right now, but with the &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[58,115],"tags":[69,169],"mv":{"thumbnail_id":2523,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/10\/32-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2517"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=2517"}],"version-history":[{"count":23,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2517\/revisions"}],"predecessor-version":[{"id":8685,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2517\/revisions\/8685"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2523"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=2517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=2517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=2517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}