🏃 16-Week Half Marathon Plan – Sub 2h
Pace-Based Training for Intermediate Runners

This 16-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 consistency and long-term progression.

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 gradually develops aerobic fitness, sustainable race pace and overall running efficiency through a balanced combination of long runs, tempo sessions, interval workouts and recovery training.

Built for intermediate runners, this plan provides a longer and more progressive preparation block designed to improve consistency, confidence and race-day performance.

🔹 Who this plan is for

• Intermediate runners targeting a sub-2h half marathon
• Athletes with previous running or racing experience
• Runners training consistently 4–5 days per week
• Athletes seeking a longer and more progressive preparation
• Runners looking for pace-guided training sessions

This plan is ideal for runners looking to build endurance progressively while preparing confidently for a half marathon.

🔹 Plan structure

• 16 weeks of progressive half marathon training
• Long runs with controlled pace development
• Tempo and threshold sessions
• Structured interval workouts
• Recovery and aerobic maintenance runs
• Progressive race-specific pacing
• Balanced load and recovery management
• Final taper phase before race day

Each phase is designed to progressively improve endurance, pacing control and overall running efficiency.

🔹 Training phases

Weeks 1–4: Aerobic Foundation
Build consistency and aerobic endurance.

Weeks 5–10: Threshold & Pace Development
Improve sustainable race pace and aerobic capacity.

Weeks 11–14: Race-Specific Preparation
Introduce longer blocks at target half marathon pace.

Weeks 15–16: Taper & Race Readiness
Reduce fatigue while maintaining rhythm and confidence.

🔹 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 plan.

🔹 Equipment / Requirements

• Appropriate running shoes for training and racing
• Access to roads, track or treadmill
• GPS watch recommended for pace monitoring

🏁 Build endurance progressively, improve your pacing and prepare to break the 2-hour barrier with a sustainable and structured long-term training plan.