01 · Target Pace Guide

Half Marathon · Sub 2 hours

1:59:59

Your scientific pace map for completing a Half Marathon under 2 hours.

02 · Training Approach

How to reach this goal

Reaching sub 2 hours is not about more effort, but more precision. The training prescription derived from your Runlevel puts every session at the right intensity zone.

Breaking 2 hours in the half marathon is an important milestone for most runners moving towards intermediate level. Training focus typically lies on lactate threshold (T pace) and marathon-pace endurance (M pace). Some coaches recommend extending the single long-run distance beyond 16 km for sub-2 half marathons, to familiarize yourself with late-race fatigue at target pace; a weekly T-pace interval session is also a common arrangement that helps maintain target pace without premature fatigue. Precise paces for each intensity are shown in the table below.

03 · Pace Zones

Six intensity training paces

Suggested pace (per km) and speed (km/hr) for the six intensities E / M / T / A / I / R at Runlevel 38.27.

01 E

Easy run Easy

6:08 ~ 6:53min/km

8.7 ~ 9.8 km/hr

02 M

Marathon pace Marathon

5:43 ~ 6:08min/km

9.8 ~ 10.5 km/hr

03 T

Lactate threshold Threshold

5:18 ~ 5:43min/km

10.5 ~ 11.3 km/hr

04 A

Anaerobic endurance Anaerobic

4:56 ~ 5:18min/km

11.3 ~ 12.2 km/hr

05 I

VO2 max VO2 Max

4:34 ~ 4:56min/km

12.2 ~ 13.1 km/hr

06 R

Speed repetition Repetition

4:34 and belowmin/km

13.1 + km/hr

04 · Equivalent Race Times

Best times at equivalent Runlevel

At Runlevel 38.27, theoretically you can run these times at other distances — useful for spotting your weaknesses and training bias.

Full Marathon 42.195 km