🏃 12-Week Half Marathon Plan – Sub 2h
Pace-Based Training for Intermediate Runners
This 12-week half marathon training plan is designed for runners aiming to complete a half marathon in under 2 hours using a progressive pace-based methodology focused on endurance development, pacing control and race-specific preparation.
This training plan includes access to the:
📘 CHL Endurance Running Athlete Guide
A practical guide designed to help you get the most out of your training process, including:
• training paces and intensity zones
• recovery and fatigue management
• race week recommendations
• basic nutrition guidelines for runners
• common mistakes to avoid
• how to properly use and adapt the training plan
🔗 Download the guide here:
https://drive.google.com/file/d/1cXPs3NETrHCvVrUuSQsyA76JufYZ3ruF/view?usp=sharing
The program combines long runs, tempo sessions, interval workouts and recovery runs to help runners improve aerobic fitness, pacing consistency and overall race confidence.
Built for intermediate runners, this plan provides a sustainable progression toward race day while balancing training load and recovery effectively.
🔹 Who this plan is for
• Intermediate runners targeting a sub-2h half marathon
• Athletes with previous 10K or half marathon experience
• Runners training consistently 4–5 days per week
• Athletes looking for pace-guided training sessions
• Runners seeking structured progression and race-specific preparation
This plan is ideal for runners aiming to improve endurance and pacing while preparing confidently for race day.
🔹 Plan structure
• 12 weeks of progressive half marathon training
• Long runs with controlled pace development
• Tempo and threshold workouts
• Interval sessions and aerobic conditioning
• Easy and recovery runs
• Optional cross-training sessions
• Core and prehab integration
• Final taper phase before competition
Each phase is designed to progressively improve endurance, pacing control and running efficiency.
🔹 Pace-based methodology
All workouts are prescribed using pace ranges aligned with your Sub 2h objective, allowing you to:
• Develop race-specific endurance
• Improve pacing awareness and consistency
• Execute sessions with clear intensity targets
• Adapt pacing according to terrain or conditions
The pace-based approach provides structure, flexibility and measurable progression throughout the training process.
🔹 Equipment / Requirements
• Appropriate running shoes for training and racing
• Access to roads, track or treadmill
• GPS watch recommended for pace monitoring
🏁 Train consistently, improve your pacing and prepare to break the 2-hour barrier with a progressive and accessible half marathon training plan.
Entrenador de running, triatlón y ciclismo. Titulación académica en Ciencias del Deporte, experiencia con selecciones nacionales (ESP, URU, VEN). Planificación estructurada, trabajo por ritmos y control de carga para maximizar rendimiento y prevenir lesiones
Endurance coach specialized in running, triathlon and cycling. Sport Science Degree, experience working with national teams. Structured training, pace-based methodology & smart load management to maximize performance and reduce injury risk