This schedule is for runners who are already used to clocking up some weekly mileage. Building up from 32 miles to 48 miles per week, training over 5-6 days, this plan should get you across the line between 3:30-4:30.
What are the different runs on the plan?
Rest/Cross-Train (XT) – Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming.
Tempo – Run easy for one mile to warm up. Then ease into the given pace for the distance show. Run easy for a mile to cool down. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. You should be able to utter just a few words at a time. These runs train your body to sustain speed over distance.
Easy – M steady, starting slowly.
Long run – Much like an easy run, this is a long, slow distance run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be 30 seconds to one minute per mile slower than your goal pace.
Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. Repeat cycles as directed. Cool down with one mile of easy running.
Marathon pace – This is the pace that you hope to maintain in the race. Run one mile easy to warm up and one mile easy to cool down.
What pace should I be running at?
To work out your marathon training pace, or just get a guide on how slow you should be doing your long run, take a look at our training pace calculator.
I've missed a week, what do I do?
Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month.
If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
Week 1 (27-31M) | How to run a sub-2 hour half marathon | 4M steady with a few strides | 4M easy | 5M - run to a hill, then 8 x 30 secs uphill, jog down | Rest | 5M steady, cross-country or parkrun | 9M slow |
| Week 2 (31-35M) | How to run a sub-2 hour half marathon | 5Free half marathon training plans for every goal. | 5M steady | 5M - warm up, then 8 x 90 secs fast, 90 secs slow | Rest | 5M steady, cross-country or parkrun | 11M slow |
| Week 3 (34-38M) | How to run a sub-2 hour half marathon | 5M - run to a hill, then 8 x 30 secs uphill, jogging back down | 6M easy | 5M - warm up, then 5 x 3 mins fast, 2 mins slow (or 5 x 800m on track, with 400m jog recoveries) | Rest | 5M steady, cross-country or parkrun | 13M slow |
| Week 4 (39-43M) | How to run a sub-2 hour half marathon | 6Free half marathon training plans for every goal. | 7M steady. | 6M - warm up, then 3 x 6 mins (or mile on track) with 2 min recoveries. | Rest | 5M easy | 15M slow with 5M in middle at marathon pace |
| Week 5 (38-42M) | How to run a sub-2 hour half marathon | 6M - run to a hill, then 10 x 30 secs uphill, jogging back down | 8M easy | 6M - warm up, then 9 x 90 secs fast (or 400m) with 90 secs (or 200m) slow | Rest | 4M - warm up, then 8 x 90 secs fast, 90 secs slow | Half-marathon or 10k race or timetrial |
| Week 6 (43-47M) | How to run a sub-2 hour half marathon | 6M easy | 9M steady | 6M - warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) | Rest | 5M easy | 17M slow with 5M in middle at marathon pace |
| Week 7 (43-47M) | How to run a sub-2 hour half marathon | 6Train like a pro | 6M easy | 7M - warm up, then 4 x 6 mins (or mile) with 2 mins rest between each. Time them. | Rest | 4M slow | 20M slow |
| Week 8 (37-41M) | How to run a sub-2 hour half marathon | 6M easy | 7M steady | 6M easy with 5M at marathon pace | Rest | 4M - warm up, then 8 x 90 secs fast, 90 secs slow | Week 3 34-38M |
| Week 9 (44-48M) | How to run a sub-2 hour half marathon | 6M fartlek, inc sustained bursts of up to 400m | 8M steady - start slowly, finish fast | 6M - warm up, then 10 x 90 secs fast (or 400m) with 90 secs (or 200m) slow | Rest | 4M easy with strides or parkrun | 20M slow |
| Week 10 (42-46M) | How to run a sub-2 hour half marathon | 7M steady, starting slowly | 9M steady | 7M - warm up, then 7 x 3 mins fast, 2 mins slow (or 7 x 800m on track, with 400m jog recoveries) | Rest | 4M easy | 15M steady, including 5M at marathon pace |
| Week 11 (47-51M) | How to run a sub-2 hour half marathon | 6M - hill running, 12 x 30 secs | 10M steady - start slowly, finish fast | 7M - warm up, then 5 x 6 mins (or mile) with 2 mins rest between each. | Rest | 4Week 3 34-38M | 20M slow |
| Week 12 (43-47M) | How to run a sub-2 hour half marathon | 6M fartlek, inc sustained bursts of up to 400m | 9M steady | 7M - warm up, then 18 x 45 secs fast (or 200m), with 60 secs (or 200m) slow | Rest | 4Week 3 34-38M | 17M easy with 5M at marathon pace |
| Week 13 (46-50M) | How to run a sub-2 hour half marathon | 6M - hill running, 12 x 30 secs | 8M steady | 6M - warm up, then 12 x 90 secs fast (or 400m), with 90 secs (or 200m) slow) | Rest | 4M easy | 21M slow |
| Week 14 (38-42M) | How to run a sub-2 hour half marathon | 6M fartlek, inc sustained bursts of up to 400m | 7M easy | 6M - warm up, then 5 x 3 mins fast, 2 mins slow (or 5 x 800m on track, with 400m jog recoveries) | Rest | 4Week 3 34-38M | 15M steady, or half-marathon race |
| Week 15 (30-34M) | How to run a sub-2 hour half marathon | 5M - hill running, 10 x 30 secs | 6M steady | 5Week 3 34-38M | Rest | 4Week 3 34-38M | 10M steady |
| Week 16 (39M) | Rest | 4M - warm up, then 1M at race pace plus 5 x 200m. Warm down | 4M easy, with a few strides | 3M easy | Rest | 2M easy, with easy strides | RACE DAY |
This isn't the right training plan for me - what now?
If you can't commit to running six days a week, or think this plan is a bit too intense for you, have a look at our marathon training plans for every type of runner here.
