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Original poster

Half marathon under 2 hours

28 replies

Travelisfun · 30/03/2023 15:09

I completed my first half marathon in December in 2 hours 29. Since then I have been doing around 3 4km runs (speed of 5.30/km) a week with the occasional 6/10km run.
I went on a 7km run today in just under 42 minutes (6 minutes/km). I have signed up to another half marathon in 10 weeks. Do you think it would be possible to get under 2 hours given how long it took me the first time?
I am unsure if I am being unrealistic with my goal!
Thank you :)

OP posts:
seperatedmum · 30/03/2023 15:19

It took me approximately 3 years to knock 15 seconds off my HM PB to go sub-2 looking at strava and this was when I was cross training loads and club running across the week speed work etc etc so unless the conditions are completely opposite say very boggy muddy trail in December and track in ten weeks and you've turned into a beast then I wouldn't expect to go sub 2 but maybe you'll surprise us? beast mode on! 👊🏽

Moveforward · 30/03/2023 15:19

I was capable of a 2hr half on my first attempt but went out too fast and did a 10 mile pb, then just hit some sort of wall and ended up limping over in 2.33.

So be very careful of that on the day.

Also, my inexperience showed as I'd never run more than 10 miles before. So, I'd recommend increasing a weekly long run by a mile each week to 15 miles before tapering for the half. Not sure whether that's possible on your current schedule. Don't increase any more as injuries are more common.once start to increase.

My second half I did in 2 hours having run up to 17 in training, before tapering for the race.

Personally I'd not get too fixated on a time but do your best regroup after, and apply for another. It's fab exercise and you'll get there if keep on training and avoid injury!

Good luck.

xsquared · 30/03/2023 15:20

If you train well, yes.

You can manage 5:30m/km for 4k and you 5:41m/km ish for a half.

LizziesTwin · 30/03/2023 15:22

Yes, follow a running programme & stick to it.

runningpink · 30/03/2023 15:23

What do you regularly run 5k and 10k distance in?

Im no expert but I’d say you need to be running 5k comfortably in sub 30 and 10k in sub 60 to consider aiming for sub 2 hours.

You need to be upping your long run mileage each week and rather than a few 4K runs, mix it up with interval training, hill reps, cross training.

emmathedilemma · 30/03/2023 15:25

I think you need a structured training plan and then assess what's realistic. If you can run 10k in under 60minutes then I'd say you're in with a chance, but if you can't you're going to need to do some serious speed work as well as building up your long run distance in a relatively short space of time. I think it's ambitious but no harm in trying and getting your time down below your previous time.

Original poster
Travelisfun · 30/03/2023 15:36

Thank you for all your replies.
Maybe I am being too unrealistic.
My most recent 10km run was 5.50/km so 58 minutes... I guess I would have to work on my speed a lot to get to under 2 hours.
I have downloaded a training programme that averages about 30km per week, but when I looked online you need to do a lot more than that is you want to get less than 2 hours 😌

OP posts:
Original poster
Travelisfun · 30/03/2023 15:38

@rurunningpink my latest 5km time was 27 minutes 36, and my latest 10km time was 58 minutes.

OP posts:
emmathedilemma · 30/03/2023 15:41

ok, in that case, I'd work on getting your 10k time down to below 2hr half pace first. Probably aim for 55min or 5:30/km pace.

LizziesTwin · 30/03/2023 17:31

The programme I was on required only 3 runs a week, a long, a tempo or interval and then a recovery run. My 5k was around 25mins and I ran a 1:55 half. I’m mid 50s.

champagnedates · 30/03/2023 17:33

Do 3 runs a week. Speed session with longer intervals. A medium distance tempo run and long slow run at the weekend. Build up to at least 12 miles

RosaBonheur · 30/03/2023 22:35

I have only run one half marathon before and it was quite a few years ago, but I ran it in 1:57 after training in 11 weeks from scratch. You sound currently fitter than I was when I started training, so I'd say you could do it.

I used a BUPA half marathon training plan with five runs per week - a mix of short, long and intervals - and on the day itself I found a buddy who was running just out of my comfort zone so I matched him so I wouldn't get lonely.

fellrunner85 · 31/03/2023 19:32

A 58 min 10k means it's going to be tough, but not impossible, to get your half time down to under two hours pretty quickly.

You need to do some proper speed work though (ie fartlek sessions with sprints at 7ish min mile pace), and also decent portions of your longer runs at HM pace (9 min mile ish).

My first half marathon was around 2:25 and I've got it down to 1:35 over the years with focused training.

GreenLadybug · 31/03/2023 20:15

Hi, do you have a Garmin watch? If so there are plans available off the connect app - I did one and put 2hours in as my goal time and ended up running my most recent half marathon in 1hr 55mins, the one I'd done a month before I did in 2hours 2mins but it was extremely busy course and I learnt a couple things from the first experience like just because I'm 'only' 3k from the finish line doesn't mean I don't need to take a gel / some jelly beans etc for a boost...

RosaBonheur · 31/03/2023 20:29

GreenLadybug · 31/03/2023 20:15

Hi, do you have a Garmin watch? If so there are plans available off the connect app - I did one and put 2hours in as my goal time and ended up running my most recent half marathon in 1hr 55mins, the one I'd done a month before I did in 2hours 2mins but it was extremely busy course and I learnt a couple things from the first experience like just because I'm 'only' 3k from the finish line doesn't mean I don't need to take a gel / some jelly beans etc for a boost...

I have a Garmin watch and I didn't know this. Thanks, that's a great tip!

GreenLadybug · 31/03/2023 20:37

@RosaBonheur I set it for the amount of days I wanted to train - days I was unavailable and target time, think it asked how many miles I do in a week and the pace I usually run at, but I found it really helpful - could choose from 3 training plans so what was best suited for you - haven't decided what to try next but would definitely use one of the plans - if you miss a run it just works it out and changes bits about etc - all free (can get 5k 10k and half on my watch) worth a look

UnaOfStormhold · 31/03/2023 20:48

It's not impossible by any means so get training and see how you get on. A few suggestions - it can help to have a straightforward goal as well a more challenging stretch goal, to help you stay out of an all or nothing mindset. 2:10 would be a pretty substantial PB for you so don't undervalue how good that would be in pursuit of a rather arbitrary number.

Secondly, doing a training plan should help to build up your distance gradually. But a plan where workout pace is calculated based on a target race time which is significantly faster than your current best will often start with a higher intensity than you're ready for, which can lead to injury. Plans like that can still work but if you find the workouts really tough at the start it's important to listen to your body. A plan that's based on effort, a time trial or heart rate zones can be better because it meets you where you are.

And finally you should also plan for your recovery needs - things like sleep; workout spacing; nutrition before, during and after workouts; stretching and prehab etc.

dizzydizzydizzy · 31/03/2023 20:57

You need to do some strength and conditioning, get your body fat percentage low and optimize your nutrition.

While racing, you need to take food on board before you actually need it. I would recommend an electrolyte drink too. Practice all this in your training.

I used to do 3 runs a week - hill
Repeats, speedwork and long slow run.

Good luck!

cormorant5 · 31/03/2023 21:09

As an ex Cross Country runner, I am surprised no one has mentioned working with people at a club.
The programs you have downloaded are very good. But you need a bit extra from someone IRL to get over those steps and onto the next level, IMO.
It looks doable to me. You should achieve your target on the next or the one after.

Morningcoffeeview · 31/03/2023 21:13

I find it helpful to run 4x 5k and a lap of honour.

Im at about 2hr 15min right now but about a stone heavier than optimal so not getting the speed (I don’t care, just happy to cover the distance RN).

JessicaBrassica · 31/03/2023 21:35

You can get time based running plans. Can't remember if I followed a Garmin or a runners world plan but I went from 2hrs 2 mins, then slowed to 2.15 or so then finally following the sub-2 plan pulled 1:59 out of the bag.

MoneyInTheBananaStand · 31/03/2023 22:08

It's definitely possible but I would say you need to be doing a long run (minimum of 9 or 10 miles) most weekends, run at an easy conversational pace. If you're not there yet, build up by a mile a week. Practice with fuel, you will need it on race day.

The rest it depends how much time you have but as a minimum I would say parkrun, plus at least one other hard session (e.g. hills, intervals etc)

I'm not super fast but my HM pb is 1:57 - I've found that since I cracked it the first time back in 2019 I haven't run one slower than 2 hours. As long as I keep up a basic level of fitness I know what's required and can push myself through it.

I would advise on race day:
1a. if there's a 2 hour pacer great (but do keep an eye on their speed - if they start pushing the pace don't push yourself with them, drop off the back and run your own race)
1b. If there isn't a pacer do not run the first 2 miles any faster than goal pace

  1. Take on fuel every 3 miles or so. Usually there's water stations about that far apart.
  2. It will start to hurt about 7/8 miles. Grit your teeth. Turn your music up. Give yourself some positive self talk. You only need to get through a few minutes until there's a reprieve - a change in gradient, a water station, a burst of adrenaline. Just hang on!
Harrysmummy246 · 01/04/2023 16:42

Garmin has a goal time based programme but it is bloody tough. You need to build total time running and then increase speed and then learn to maintain it

Morningcoffeeview · 01/04/2023 20:16

Harrysmummy246 · 01/04/2023 16:42

Garmin has a goal time based programme but it is bloody tough. You need to build total time running and then increase speed and then learn to maintain it

I have a garmin where do I find this?

doing a half tomorrow - a stone heavier than my fittest. PB is 1:52, two weeks ago I did 2:15 wish me luck!

UnaOfStormhold · 01/04/2023 20:21

@Morningcoffeeview under Training and planning in the Garmin connect app. I actually preferred the Nike run club app which gives you guided runs including coaching you through the intervals.