Half Marathon Sub-2 Training Plan: 12 Weeks from a 6:00/km Base to Breaking 2 Hours

Introduction

The 21.0975 km half marathon is one of the most popular distances for beginner-to-intermediate runners. In Taiwan, more than 50 half marathon races take place across the country each year, from the Taipei Xinyi Half Marathon to the Kenting Half Marathon, offering suitable stages everywhere. Breaking two hours (a 5:41/km pace) is the first major psychological barrier for half marathon runners. As long as you can currently run 15 km steadily at 6:00–6:30/km, a 12-week training plan can absolutely get you to Sub-2.

This plan is suitable for runners who:

• Can currently complete 12–15 km at 6:00–6:30/km
• Run about 25–35 km per week
• Have no history of chronic injury and have a basic fitness foundation

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Core Training Concepts

Aerobic Base First

The half marathon is a predominantly aerobic event (about 95% aerobic energy). The focus of the first 6 weeks is improving VO₂max and running economy, rather than chasing speed right away.

Goal Pace Practice

Starting in week 5, a weekly “marathon pace segment” run at 5:45–5:50/km is added, so the body builds a memory of the goal pace.

Progressive Overload

Training volume increases roughly 10–15% every 3 weeks, with week 4 set as a recovery week (reduced by about 20%), and the cycle repeats.

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12-Week Weekly Schedule

Week	Tue	Thu	Sat	Sun (Long Run)	Weekly Total
1	Easy 5k	Easy 6k	—	Easy 12k	23 km
2	Easy 6k	Easy 6k	—	Easy 13k	25 km
3	Tempo 6k	Easy 7k	—	Easy 14k	27 km
4 (Recovery)	Easy 5k	Easy 5k	—	Easy 11k	21 km
5	Tempo 7k	Easy 8k	Easy 5k	Long run 16k	36 km
6	Tempo 8k	Easy 8k	Easy 5k	Long run 17k	38 km
7	Tempo 8k	Easy 10k	Easy 5k	Long run 19k	42 km
8 (Recovery)	Tempo 6k	Easy 8k	—	Long run 14k	28 km
9	Tempo 9k	Intervals 6×800m	Easy 6k	Long run 20k	48 km
10	Tempo 10k	Intervals 5×1000m	Easy 6k	Long run 21k	51 km
11 (Taper 1)	Tempo 8k	Easy 8k	Easy 5k	Long run 17k	38 km
12 (Taper 2)	Tempo 5k	Easy 5k	Easy 3k	Race Day	—

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Session Details

Easy Runs

Run 60–90 seconds slower than goal pace, i.e. 6:30–7:15/km. You should be able to hold a full conversation comfortably. Given Taiwan’s hot, humid summers, you can slow the easy pace by another 15–20 seconds.

Tempo Runs

Run at 5:15–5:25/km for 30–50 minutes. Breathing should feel moderately hard but sustainable, at roughly 82–87% of max heart rate.

Interval Training

• 800m intervals: 5:00–5:10/km pace, with a 2-minute jog recovery between reps
• 1000m intervals: 5:00–5:05/km pace, with a 3-minute jog recovery between reps

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Practical Tips

1. Race Strategy: Start the first 5 km at 5:50/km. Once it feels comfortable, pick it up to 5:40/km, and push slightly harder in the final stretch if you have energy left — avoid going out too hard in the first half.
2. Fueling: Energy gels aren’t strictly necessary for a half marathon, but eating carbohydrates (such as a banana or bread) 2 hours before the race is important. During the race, simply drinking at each aid station is usually sufficient.
3. Gear Choices: For Taiwan’s summer half marathons, choose moisture-wicking, quick-dry fabrics and avoid cotton clothing, which can cause chafing.
4. Sleep Quality: Sleep quality on the 3 nights before the race matters more than the night right before it — research shows that a restless night immediately before competition has limited impact on performance.

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Conclusion

Twelve weeks, 3–4 training sessions per week — follow this plan consistently, and you’ll step up to the start line on race day carrying more than two hours of accumulated training. The key to breaking two hours isn’t an all-out sprint on race day, but every session completed on schedule and every moment of restraint from going out too fast across the 12 weeks of training. Your Sub-2 half marathon is waiting.

Related Reading

• Half Marathon Sub-2 Training: An 8-Week Schedule and Key Interval Workouts
• Breaking 2 Hours in the Half Marathon: A 14-Week Progression Targeting 5:40 Pace
• Half Marathon Sub-2 Training: Pace, Milestones, and Key Sessions
• Half Marathon Sub-2 Guide: The Core Schedule for a 5:40/km Pace