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How to Run a Sub 2 Hour Half Marathon: 14 Tried and Tested Tips to Get Faster

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A sub 2 hour half marathon requires an average 9:09 mile. The goal of these tips is to provide you with a framework of the pieces you need for consistent training to create a body and mind that are strong enough to hit your goal.

The quest for a sub 2 hour half marathon started for me, after my very first race in 2002. As I crossed that finish line, staring down to stop my watch, rather than up at the cameras I remember thinking “holy hell that was hard…I can do better.”

I’m not sure I would encourage most people to select a half marathon for their very first race, but it worked for me. I was able to push myself, without hitting the vomit threshold which I find more common in the 5K and the “oh it’s over” of the 10K.

Why You’re Struggling to Break 2 Hours?

Running a sub-two hour half marathon didn’t happen right away and I started to think it just wasn’t realistic.

Turns out I didn’t know what I was doing, surprise, surprise! This was in the years before I really started to learn everything I could about running and became a running coach.

  • I was running too fast on easy days.
  • I wasn’t strength training.
  • I was still thinking more about weight loss than fueling for success.

After a few years of learning a lot of lessons the hard way, reading a boat load of running books and talking to trainers, now a sub-two is just a great practice race and that still blows my mind.

It’s totally possible for you too.

Tired of searching for tips? Here’s my Sub Two Hour Training Plan + strength videos. Check it out >>
sub two hour half marathon

14 TIPS TO RUN A SUB TWO HOUR HALF MARATHON

Since I know most of you don’t need to learn things the hard way, watch my top tips in action or read on for all 14 tips on how to run a sub two hour half marathon.

This is an information PACKED post, so save it and continue to reference it during training.

Pace for Sub 2 Hour Half Marathon

To run a sub 2 hour marathon, or 1:59:59, you need to average 9:09 per mile. I don’t know about you, but being over by a few seconds would break my heart, so let’s round down and say your goal is 9:08 per mile

  • Ideally you are looking to hit this roughly for each mile
  • You are not trying to negative split
  • You are not bolting out of the gate and clocking 8 minute miles to start

After pacing my friend Amy in the 13.1 Chicago and hearing from so many more of you that a 2 hour half marathon is your big half marathon goal, I thought through things I noticed while running with her and advice I’ve given to those that I coach.

HILL MASTERY

Hills come in handy in all sorts of ways, so you have to stop avoiding them!

In fact, they should be part of at least one run each week early in your training where they’ll help to build strength in your legs before you transition to faster running.

The other key is to work on relaxing during the downhill so that you can make up time. This doesn’t mean overstride, but if you allow yourself to relax and stay forward on your toes rather than sinking back in to your heels you will gain speed instead of hitting the breaks.

Checkout these hill workouts for the treadmill >>
Learn how to run downhill and save your knees >>
Get over your fear of group runs with these tips to improve your marathon training

FORM CHECK

I can’t say enough about learning just a few basic pieces of good form, the rest can make you crazy, but a few tips will get you moving forward faster and with less chance of injury.

While there are a lot of different theories out there about form, there are a few consistent pieces that can make a big difference like improving your arm swing and reducing heel strike.

Read more on how to improve your running form >>

180 STRIDE RATE

Coaches often talk about faster foot turnover, what this refers to is how long your foot stays on the ground. The optimal foot turnover is 180 strides per minute and it’s a great goal to have!

Once you master it you’ll find that you can hit 180 strides at nearly any pace. For most runners at first this tempo will feel too fast, so as with any drill just practice it a few times a week and then check in consistently throughout your runs to try and maintain it.

How to check your stride rate?
For 10 seconds count how many times your right foot hits the ground. Double that number to get your total footfalls for 10 seconds and then times 6 for your per minute stride rate.

I love doing math while I run because it’s a great distraction!! Another fantastic way to stay on track with your stride is to download a metronome app. As it ticks you should find your feet hitting the ground in sync with the sound.

A sub two hour half marathon pace requires the same turn over as your one hour 30 minute half marathon, it’s all about the power in that stride.

Do you know what it really takes to break the 2 hour half marathon mark? Find out! #Runchat Click To Tweet

Try adding strides to end of runs to practice the pick up >>
Checkout these tips to improve your cadence >>

BE IN TRAINING

Get in the mindset of an athlete.

You are IN TRAINING, not following a program. If you are in training, then you take the time to stretch, to recover, to eat right because those are the things that will move you forward.

The gels and hydration and shoes are often the 10%, not the 90% that will make a difference.

It’s about doing the training.Deena Kastor quote

WARM UP

Even Olympians like Meb take time to warm up before a training run or a race, so why shouldn’t you?! Your muscles need time to get loose and start sending blood and oxygen everywhere.

A warm up is going to increase the amount of time you can train and your potential for speed. It seems counter intuitive that time spent walking or jogging slowly will help you actually run farther, but study after study says it’s so.

Get started with a 5 minute dynamic warm up>>

RECOVER RIGHT

I jumped right from that first race back in to training without so much as an afternoon nap. All right I slept in the car riding home and I was 20, but really I didn’t grasp the concept of giving my body time to adapt to the changes I was asking of it.

It’s not just about what you do post race, it’s about taking the time to refuel with the right foods, taking at least one day off a week and remembering that physical stress is compounded by life stress.

Give yourself time to relax whenever possible and enjoy active recovery days of walking or yoga which will benefit your running without overtaxing the body.

Read more about recovering like a Pro>>
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CONSIDER COACHING

It’s true having a coach can do wonders. They hold you accountable, answer questions like “why am I so constipated during race week” and “oh no I forgot my gels what do I do?” Coaches come in nearly every price range, so don’t let this be a deterrent if you really want to reach this goal.

Coaches are valuable at every level and the key is really to find someone who fits your personality. Do you need a coach that will give you tough workouts and drill sergeant pushing? Do you need a coach you can meet in person or does online work?

A coach will help to ensure you do all of the tips listed here and more to get to race day feeling strong and most importantly confident in your sub-two goal.

Learn about my one-on-one half marathon coaching>>

SMART SPEED

Instead of starting out too fast and then feeling overwhelmed with every session or getting injured, introduce speed work gradually. One of the easiest ways to do this is by throwing 3-5 running strides on to the end of an easy workout each week.

You don’t need to be at race speed on day 1. It’s really tempting to see your goal pace and start pushing towards that pace all of the time, but a great program is designed to work you towards managing that goal pace effort for 13.1 miles, not hundreds of miles over the course of months.

Before attempting speed workouts, make sure you have been running consistently for a few months and have done some hill workouts. Then ease in to the volume and intensity.

See these speed workouts for beginners >>

14 keys to finally achieving your half marathon PR #runchat Click To Tweet

PACING

Stop relying on a watch to dictate your training runs on easy days.

During the race, there are a lot of different ideas about how to pace yourself.

The most consistent data I have seen is that those with the best results tend to run a very steady pace from start to finish. I agree with this because rarely do I see someone pushing for a PR who can start out slow and then make up that time when exhausted in the final miles.

Start out just a few seconds above or right at your goal race pace, not faster. Attempt to maintain that pace for every single mile until roughly 11 and then if you are still feeling pretty good, push yourself just a tad harder and get the biggest PR you can.

Read tips for learning to pace yourself outside>>

OVER RACING

If races keep you motivated, then definitely sign up, but select only a couple races to be your “A race” where you will push the pace and try for a PR.

Why not race all the time?
For many runners it distracts them from their ultimate goal by running too hard too often, which then prevents them from getting in other workouts during the week.

It’s not about having a few good races, it’s about having months of training with decent mileage and solid workouts that lead up to your goal pace.

In my own athletes, I see this issue frequently. They sign up for a 5K and have a long run that same day, so they plan to do the race and then run. But we all know what happens post race, right? We meet up with friends to celebrate and that long run never happens.

RECOGNIZE INJURY

It sounds silly to non-runners, but the reason we often end up injured is because we’re too stubborn to recognize when an injury is imminent.

We tend to believe we  can “just push through it”.

And in all fairness, running is often uncomfortable so we are frequently pushing ourselves just a tad outside our comfort with every new long run or speed session. However, when you begin to feel pain in one area on every run or when you are not running, it’s time to press pause. A couple missed runs are better than months of missed runs.

Consistency is the fastest way to break the 2 hour mark and you can’t do that from the couch.

Learn the difference between runner’s pain and discomfort>>

RACE PACE PRACTICE

While you shouldn’t be trying to run your race pace all the time, you should practice it. In fact, one of the key components missing in many training runs is the inclusion of miles run specifically at your goal pace of 9:10.

If every workout is an easy pace of 10 minutes per mile or a speed workout at your 5K or 10K pace, your legs and brain aren’t sure what to expect from a 9:10. One way to begin including race pace miles is during your mid-week run or your weekend long run. You can try making 1-3 of the middle miles race pace.

As you get closer to the race, one of your peak week workouts might be a long run of 11 miles with 6 at goal race pace. This will depend on your training plan and how you are feeling.run a PR

LONGER LONG RUNS

If you have been running for a few years and injury free, one tactic can help is to do long easy runs of 13-16 miles.

This is not for everyone, but for those who need improved endurance or find a big confidence boost from knowing they can go beyond the race distance it can help tremendously.

It’s the reason many come back from a marathon to a new half PR. Mentally they now know they can complete 13.1 without issue, so they are willing to push just a bit harder.

Additionally these long runs are another opportunity to teach your body to burn fat rather than carbs for fuel, which can help to prevent bonking on race day.

PRE-HAB

If I’ve learned one lesson that I will NEVER ever forget it is the value of pre-hab. Getting knee deep in to training or all the way to the week of the race and then finding yourself relegated to the couch is beyond depressing. Now it’s a key part of my entire routine.

Ideas for pre-hab to prevent IT Band and Knee Pain >>

Still looking for more tips? Checkout the entire Road to a PR series:

Choosing your race pace >>
Picking the right race for your goal >>
Creating your own custom training plan >>
Why you need a base building phase>>
Safely adding speed work >>
Why you need a peak week >>
How to taper the right way >>

What’s your current half marathon goal?

What’s something that has helped you get faster?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

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Posted by amanda Categories: Half Marathon, running coach

Reader Interactions

Comments

  1. James Burian says

    February 12, 2017 at 4:57 am

    I am a 55 year old male and have been using walking and jogging along with portion control to lose 95 pounds. At 247 pounds, it took a week to recover from my first brisk 2 mile walk (15:30 minute/mile pace. Over 2 years later at 200 pounds, I log about 30 miles a week in walking and jogging. Including my long walk/jog morning of 13.1 miles. My PR for the half is 2:21. I plan to let the 2hr half come to me through weight loss rather than trying to push harder. I think a 50 pound loss would save me 21 minutes.

  2. Jackie says

    July 16, 2017 at 8:27 pm

    Not sure how long ago this was posted, but just wanted to say you do need to average 9:10 per mile to finish in 2 hours, not 9:14 for 1:59:59. To finish sub-2 you have to do faster than 9:10. Just a heads up! If it’s already been corrected I apologize!

  3. Katrina says

    July 30, 2018 at 2:41 pm

    If you use a Metronome app what pace do you want to set it at for the 180 strides? Still a newbie and I’m sure I’m not even close to that number. I think the app will help me.

    • amanda says

      July 31, 2018 at 12:21 pm

      You’ll set it to 180, so you get the rhythm.

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SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
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#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
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It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
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Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
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That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
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3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
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RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
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EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
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