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Half marathon plan · 2h00

Half marathon in 2h00: 12-week plan

12 weeks, 3 runs a week, to run a half marathon in 2h00 (5:41/km). Written for a VMA around 13.5 km/h. Week 1 is about 22 km; the biggest week reaches 33 km and the longest run lasts 1h40. Every session has its targets: a share of VMA for easy runs and intervals, your goal pace for race-pace work.

Weeks
12
Runs per week
3
Biggest week
33 km
Race pace
5:41 /km

Free account, you choose the start date. Every session can be moved or edited afterwards.

Weekly volume

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  • Base
  • Build
  • Half marathon pace
  • Taper

Week-by-week schedule

Every session with its targets. Each one carries a step-by-step workout that goes to your watch once the plan is imported.

Targets are a share of VMA or your goal pace. Once the plan is imported, OpenAthlete works them out from the VMA in your profile, and your Garmin, COROS or Suunto watch shows your own paces.

Base

Easy volume, short fast reps and strides. The long run grows a little each week. Week 4 is lighter, to absorb the work.

Week 1Base22 km
  • TueFartlek15 min warm-up, 6 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA
Week 2Base23 km
  • Tue30/30 intervals15 min warm-up, 10 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h10 at an easy, even pace (62–70% VMA).62–70% VMA
Week 3Base25 km
  • Tue30/30 intervals15 min warm-up, 12 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • ThuEasy run + strides45 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h15 at an easy, even pace (62–70% VMA).62–70% VMA
Week 4Easier week19 km
  • TueEasy run + strides35 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • ThuEasy run40 min easy (62–70% VMA).62–70% VMA
  • SunLong run50 min at an easy, even pace (62–70% VMA).62–70% VMA

Build

VMA intervals and threshold work, longer long runs. Week 8 is lighter, to absorb the work.

Week 5Build27 km
  • TueVMA intervals15 min warm-up, 7 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • ThuEasy run + strides45 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h15 at an easy, even pace (62–70% VMA).62–70% VMA
Week 6Build28 km
  • TueThreshold15 min warm-up, 3 × 6 min at threshold (85–88% VMA) with 2 min jog between, 10 min cool-down.85–88% VMA
  • ThuEasy run + strides45 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h25 at an easy, even pace (62–70% VMA).62–70% VMA
Week 7Build32 km
  • TueLong intervals15 min warm-up, 4 × 1 km at 92–97% VMA with 2 min 30 s jog between, 10 min cool-down.92–97% VMA
  • ThuEasy run + strides50 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run, fast finish1h35 in all: easy (62–70% VMA), then the last 10 min at half marathon pace (5:41/km).62–70% VMAGoal pace 5:41/km
Week 8Easier week20 km
  • TueFartlek15 min warm-up, 5 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA
  • ThuEasy run40 min easy (62–70% VMA).62–70% VMA
  • SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA

Half marathon pace

Half marathon pace in the midweek session and at the end of the long runs.

Week 9Race pace33 km
  • TueLong intervals15 min warm-up, 4 × 1 km at 92–97% VMA with 2 min 30 s jog between, 10 min cool-down.92–97% VMA
  • ThuHalf marathon pace15 min warm-up, 3 × 2 km at half marathon pace (5:41/km) with 2 min jog between, 10 min cool-down.Goal pace 5:41/km
  • SunLong run, fast finish1h30 in all: easy (62–70% VMA), then the last 15 min at half marathon pace (5:41/km). Drink and take your race-day gels on the way, to test them.62–70% VMAGoal pace 5:41/km
Week 10Biggest week33 km
  • TueThreshold15 min warm-up, 3 × 8 min at threshold (85–88% VMA) with 2 min jog between, 10 min cool-down.85–88% VMA
  • ThuEasy run + strides50 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run, fast finish1h40 in all: easy (62–70% VMA), then the last 25 min at half marathon pace (5:41/km). Drink and take your race-day gels on the way, to test them.62–70% VMAGoal pace 5:41/km

Taper

Less volume, a little intensity to stay sharp, and you start the race fresh.

Week 11Taper23 km
  • TueVMA intervals15 min warm-up, 5 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run, fast finish1h05 in all: easy (62–70% VMA), then the last 10 min at half marathon pace (5:41/km).62–70% VMAGoal pace 5:41/km
Week 12Race week31 km
  • TueEasy run with goal pace35 min easy, with 3 × 3 min at half marathon pace (5:41/km) in the second half.62–70% VMAGoal pace 5:41/km
  • ThuEasy run + strides25 min easy (62–70% VMA), then 4 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunRace day: half marathonRace day. Settle at half marathon pace (5:41/km) from the start and hold it; only speed up in the last kilometres if your legs say yes.Goal pace 5:41/km

Paces for this goal

Finishing in 2h00 means 5:41 per kilometre on average. The plan writes every target as a share of VMA or as this goal pace. If your recent races say otherwise, check your VMA or a recent result before you start.

VMA calculatorRace time predictorPace calculator and splits

Paces for a VMA of 13.5 km/h

The VMA this plan is written for. With a different VMA, the same percentages give your own paces.

Used forTargetPace /km
Easy and long runs62–70% VMA6:21–7:10
Threshold85–88% VMA5:03–5:14
Long intervals, fartlek92–97% VMA4:35–4:50
Short intervals (30/30, 400 m)100–105% VMA4:14–4:27
Goal pace2h005:41

Send the plan to your watch

Once imported, structured sessions go to Garmin, Suunto and COROS watches with their steps and paces. Activities come back from your watch or Strava and are matched to the planned session.

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A plan is a draft. Your calendar is the real thing.

Import a plan, then move, shorten or swap sessions as your weeks happen. Fitness and fatigue follow.

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