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, moderately than up on the cameras I bear in mind considering “holy hell that was exhausting…I can do higher.”
I’m unsure I might 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 capable of push myself, with out hitting the vomit threshold which I discover extra frequent 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 huge purpose. It’s such an incredible purpose and one which many are going to have the ability to hit!
From serving to 1000’s of runners, these are the guidelines 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 need to be clear that simply FINISHING is the win on your first. You’ll be studying so many issues as you improve weekly mileage and easily observe a coaching plan for 12-16 weeks.
After pacing my pal Amy within the 13.1 Chicago and listening to from so many extra of you {that a} 2 hour half marathon is your huge half marathon purpose, I assumed by means of issues I observed whereas operating along with her and recommendation I’ve given to people who I coach.
#1 Purpose Tempo for Sub 2 Hour Half Marathon
To run a sub 2 hour marathon, or 1:59:59, you’ll want to common 9:09 per mile. I don’t learn about you, however being over by just a few 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 attempting to unfavorable cut up
- You aren’t bolting out of the gate and clocking 8 minute miles to begin
- A fair tempo begin to end is one of the best ways 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 a must to cease avoiding them!
In actual fact, they need to be a part of a minimum of one run every week early in your coaching the place they’ll assist to construct power in your legs earlier than you transition to quicker operating.
- Hill sprints have been proven to extend operating pace
- Utilizing hills means that you can construct leg power
- Your race will in all probability have just a few hills, so be ready for them
The opposite key’s to work on stress-free throughout the downhill as a way to make up time.
This doesn’t imply overstriding, however when you enable your self to calm down and keep ahead in your toes moderately than sinking again in to your heels you’ll achieve pace as a substitute of hitting the breaks.
👉Checkout these hill exercises for the treadmill >>
👉Be taught the right way to 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 power. Nevertheless, that is truly going to have the other impact by making you slower.
Highly effective glutes imply extra energy in your stride.
A powerful core and higher physique means higher posture all through your run. Which means operating quicker and with extra effectivity. Actually the advantages are too quite a few for this one article! START DOING IT.
👉Concepts for the right way to add power coaching for runners (included packages to observe)>>
#4 Keep in mind Constructing Velocity Takes Time
As an alternative of beginning out too quick with depth after which feeling overwhelmed with each session or getting injured, introduce pace work progressively.
One of many best methods to do that is by throwing 3-5 operating strides on to the top of a straightforward exercise every week.
You don’t must be at race pace 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 a whole bunch of miles over the course of months.
Simple runs ought to make up 80% of your runs. And when you’re operating these too exhausting or too quick, then you’re compromising your whole coaching. Decelerate. It’s best to be capable of chat with a pal throughout these runs.
Earlier than making an attempt pace exercises like tempo runs, be sure to’ve been operating persistently for just a few months and have completed some hill exercises. Then ease in to the amount and depth of interval runs.
👉See these pace exercises for newbies >>
#5 Full Longer Lengthy Runs
In the event you’ve been operating for just a few years and damage free, one tactic may help is to do lengthy simple runs of 13-16 miles.
This isn’t for everybody, however for many who want improved endurance or discover a huge confidence increase from understanding they will transcend the race distance it might assist tremendously.
It’s the explanation many come again from a marathon to a brand new half PR. Mentally they now know they will full 13.1 with out problem, in order 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 moderately than carbs for gasoline, which may help to forestall bonking on race day.
👉Suggestions for Doing Lengthy Runs Proper >>
#6 Observe Half-Marathon Purpose Tempo
When you shouldn’t be attempting to run your race tempo on a regular basis, you need to follow it. In actual fact, 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 straightforward tempo of 10 minutes per mile or a pace exercise at your 5K or 10K tempo, your legs and mind aren’t certain what to anticipate from a 9:10.
One option to start together with race tempo miles is throughout your mid-week run or your weekend long term. You may attempt making 1-3 of the center miles race tempo.
As you get nearer to the race, certainly one of your peak week exercises may be a long term of 11 miles with 6 at purpose race tempo. This can rely in your coaching plan and the way you’re feeling.
👉Suggestions for studying to tempo your self exterior>>
#7 Work On Your Operating Type
I can’t say sufficient about studying only a few fundamental items of fine type, the remainder could make you loopy, however just a few ideas will get you transferring ahead quicker and with much less probability of damage.
Whereas there are plenty of totally different theories on the market about type, there are just a few constant items that may make a giant distinction like bettering your arm swing and lowering heel strike.
👉Learn extra on the right way to enhance your operating type >>
#8 Enhance Your Operating Cadence
Coaches usually speak about quicker 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 that you may hit 180 strides at practically any tempo. For many runners at first this tempo will really feel too quick, so as with all drill simply follow it just a few occasions every week after which verify in persistently all through your runs to try to keep it.
Tips on how to verify your stride charge?
For 10 seconds depend 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 on your per minute stride charge.
I really like doing math whereas I run as a result of it’s an incredible distraction!! One other improbable option 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 in regards to the energy in that stride.
👉Attempt including strides to finish of runs to follow the decide up >>
👉Checkout these ideas to enhance your cadence >>
#9 At all times 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 muscular tissues want time to get unfastened and begin sending blood and oxygen in every single place.
A heat up goes to extend the period of time you’ll be able to practice and your potential for pace. It appears counter intuitive that point spent strolling or jogging slowly will enable you truly run farther, however examine after examine says it’s so.
👉Get began with a 5 minute dynamic heat up>>
#10 Don’t Skip On Your Fueling
In the event you really feel such as you preserve hitting a wall, are struggling by means of lengthy runs, or aren’t recovering nicely from pace exercises? Then it’s time to get trustworthy with the way you’re fueling your physique.
- Consuming sufficient energy is the first step to assist your physique get better
- Athletes have the next protein want to assist keep muscle and pace up restoration
- Not taking gasoline throughout your runs which might 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 (for this reason individuals achieve weight whereas operating extra miles)
- Don’t quick change your progress by limiting meals or fasted operating
#11 Focus On a Constructive Mindset
Get within the mindset of an athlete.
You’re IN TRAINING, not following a program. In the event 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 actually love the method and give attention to the important thing areas, moderately than simply placing within the miles.
#12 Cease Over Racing
If races preserve 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 exhausting too usually, which then prevents them from getting in different exercises throughout the week.
It’s not about having just a few 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 problem ceaselessly. They join a 5K and have a long term that very same day, in order that they plan to do the race after which run. However everyone knows what occurs put up race, proper? We meet up with pals to rejoice and that long term by no means occurs.
#13 Give attention to 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 enable you 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 power 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 way of Accidents
It sounds foolish to non-runners, however the purpose we regularly find yourself injured is as a result of we’re too cussed to acknowledge when an damage is imminent.
We are inclined to consider we can “simply push by means of it”.
And in all equity, operating is usually uncomfortable so we’re ceaselessly pushing ourselves only a tad exterior our consolation with each new long term or pace session.
Nevertheless, whenever you start to really feel ache in a single space on each run or when you’re not operating, it’s time to press pause. A pair missed runs are higher than months of missed runs.
Consistency is the quickest option 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 practically each worth vary, so don’t let this be a deterrent when you actually need to attain this purpose.
Coaches are invaluable at each degree. In actual fact, 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 search out somebody who suits your character. Do you want a coach that offers you powerful exercises and drill sergeant pushing? Do you want a coach you’ll be able to meet in particular person or does on-line work?
A coach will assist to make sure you do the entire ideas 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 immediately 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 simple days.
- I wasn’t power coaching.
- I used to be nonetheless considering extra about weight reduction than fueling for fulfillment.
After just a few years of studying plenty of classes the exhausting approach, studying a boat load of operating books and speaking to trainers, now a sub-two is only a nice follow race and that also blows my thoughts.
It’s completely potential for you too.
Uninterested in trying to find ideas? Right here’s my Sub Two Hour Coaching Plan + power movies. Test it out >>
Bonus Tip: Be taught Tips on how to Get well Accurately
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 residence and I used to be 20, however actually I didn’t grasp the idea of giving my physique time to adapt to the adjustments I used to be asking of it.
It’s not nearly what you do put up race, it’s about taking the time to refuel with the proper meals, taking a minimum of at some point off every week and remembering that bodily stress is compounded by life stress.
Give your self time to calm down at any time when potential and luxuriate in lively restoration days of strolling or yoga which is able to profit your operating with out overtaxing the physique.
For many who simply want watching video, I’ve additionally summarized the guidelines 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 preserve taking at some point at a time!
Nonetheless in search of extra half marathon coaching ideas?
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