Sample plan · Half Marathon · 12 weeks

Sub-2 half marathon training plan from a 25-minute 5K

Breaking two hours in the half marathon means holding about 9:09 a mile for 13.1 miles. A 25-minute 5K projects to about 1:57, so this plan sets a 1:59 target and builds toward it over 12 weeks from 20 miles a week on four days, with weekly intervals and half-marathon-pace sessions.

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This plan at a glance

Runner: 33, finished it once or twice
Goal: Target time 1:59:00
Recent race: 5K in 25:00
Running now: 20 mi a week, longest run 8 mi
Schedule: 4 run days, long run on Sat
Volume: 20 to 35 mi a week (ceiling 35), longest run 13 mi
Lighter weeks: 2 cutback weeks, 2-week taper

Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal run. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.

This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.

Goal run · Saturday 30 January 2027

Goal run: 13.1 mi at the effort you would race a Half Marathon (13.1 mi) at. There is no race on the calendar, so this is your test.

How we built it

The assumptions behind this plan.

Training paces come from your 5k in 25:00, which projects to about 1:56:40 for the Half Marathon.
Race-pace sessions use your target of 1:59:00 (9:05 /mi).
Weekly volume peaks at 35 mi in week 10, at your ceiling.

Paces

Based on	5k in 25:00
Easy	10:53–12:13 /mi
Long run	10:18–11:27 /mi
Marathon pace	9:33 /mi
Half-marathon pace	8:54 /mi
Threshold (tempo)	8:27 /mi
Interval	7:41 /mi
Repetition	7:21 /mi
Projected half marathon	1:56:40
Projected marathon	4:10:14
Race target pace	9:05 /mi
Race target time	1:59:00

Overview

Weekly training volume in mi. Tap a bar to jump to that week.

1 2 3 4 5 6 7 8 9 10 11 12

Base
Build
Peak
Taper
Cutback week

Week by week

Tap a day for the full session.

Week 1

base 20 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 5 mi

Easy 5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 3.5 mi

Easy 3.5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 3.5 mi

Easy 3.5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8 mi

Long run 8 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 2

base 22 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 5.5 mi

Easy 5.5 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4 mi

Easy 4 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 3.5 mi

Easy 3.5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 9 mi

Long run 9 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 3

base 24 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 6 mi

Easy 6 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4 mi

Easy 4 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 4 mi

Easy 4 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 10 mi

Long run 10 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 4

base cutback 18.5 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Easy run · 4 mi

Easy 4 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4 mi

Easy 4 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 3.5 mi

Easy 3.5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 7 mi

Long run 7 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 5

build 26 mi

Build: quality sessions start and the long run keeps growing.

Mon · Easy run · 4.5 mi

Easy 4.5 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Tempo · 4 mi

Tempo 4 mi: warm up 1 mi easy, then 2 × 1 mi at threshold (8:27 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 6.5 mi

Easy 6.5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 11 mi

Long run 11 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 6

build 28.5 mi

Build: quality sessions start and the long run keeps growing.

Mon · Easy run · 4.5 mi

Easy 4.5 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 5.5 mi

Intervals 5.5 mi: warm up 1 mi easy, then 9 × 400 m at interval pace, 1:55 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1.5 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 7 mi

Easy 7 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 11.5 mi

Long run 11.5 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 7

build 31 mi

Build: quality sessions start and the long run keeps growing.

Mon · Easy run · 6 mi

Easy 6 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Tempo · 5 mi

Tempo 5 mi: warm up 1 mi easy, then 3 mi continuous at threshold (8:27 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 8.5 mi

Medium-long run 8.5 mi, easy (10:53–12:13 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 11.5 mi

Long run 11.5 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 8

peak cutback 24 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Easy run · 5.5 mi

Easy 5.5 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Easy run · 5.5 mi

Easy 5.5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 5 mi

Easy 5 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8 mi

Long run 8 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 9

peak 33.5 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Easy run · 9 mi

Easy 9 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 6.5 mi

Intervals 6.5 mi: warm up 1.5 mi easy, then 5 × 1000 m at interval pace, 4:46 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Tempo · 5.5 mi

Tempo 5.5 mi: warm up 1.5 mi easy, then 2 × 1.5 mi at threshold (8:27 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 12.5 mi

Long run 12.5 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 10

peak 35 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Easy run · 9.5 mi

Easy 9.5 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 5.5 mi

Intervals 5.5 mi: warm up 1 mi easy, then 4 × 1200 m at interval pace, 5:44 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Race pace · 7 mi

Race pace 7 mi: warm up 1 mi easy, then 5 mi continuous at half-marathon pace (9:05 /mi; half-marathon effort: strong but sustainable, RPE 7). Lock into the rhythm you will race at; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 13 mi

Long run 13 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 11

taper 24.5 mi

Taper: volume comes down, a little intensity stays so you feel sharp.

Mon · Easy run · 6 mi

Easy 6 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.

Tue · Race pace · 4 mi

Race pace 4 mi: warm up 1 mi easy, then 2 × 1 mi at half-marathon pace (9:05 /mi; half-marathon effort: strong but sustainable, RPE 7), 2 min easy jog between; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 6 mi

Easy 6 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8.5 mi

Long run 8.5 mi (10:18–11:27 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 12

taper 11.5 mi

Race week: very little running, plenty of sleep, and carbohydrate in the last two days.

Mon · Easy run · 4 mi

Easy 4 mi (10:53–12:13 /mi; conversational, RPE 3–4).

Tue · Rest

Rest. A walk or some stretching is fine.

Wed · Race pace · 4.5 mi

Race pace 4.5 mi: warm up 1 mi easy, then 2 × 1 mi at half-marathon pace (9:05 /mi; half-marathon effort: strong but sustainable, RPE 7), 2 min easy jog between; cool down about 1.5 mi easy. Short and sharp: you should finish feeling you could do much more.

Thu · Easy run · 3 mi

Easy 3 mi (10:53–12:13 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Fri · Rest

Rest. Lay out your kit, eat a carbohydrate-rich dinner, sleep early.

Sat · Race · 13.1 mi

Goal run: 13.1 mi at the effort you would race a Half Marathon (13.1 mi) at. There is no race on the calendar, so this is your test.

Sun · Rest

Recovery: rest, walk, eat well. No running for a few days.

● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.

Questions about this plan

Can I run a sub-2 half marathon off a 25-minute 5K?

A 25-minute 5K projects to about 1:57 for the half, so sub-2 is realistic with endurance work. The longer runs in this plan, up to 13 mi, are what turn 5K speed into half-marathon pace.

What pace is a sub-2 half marathon?

Two hours exactly is about 9:09 a mile (5:41 per km). This plan aims for 1:59, about 9:05 a mile, and practises it in the peak weeks.

How much running is it?

From 20 mi a week up to 35 mi, with 2 lighter weeks and a two-week taper.

What if I don't have a 5K time?

Use any recent race from 5K to marathon, or leave it out and train by effort.

Make it yours

Start from these answers and change your mileage, run days, long-run day, race date or anything else. Your plan gets its own private link.

Build your own plan from these answers