How to Smash a Sub-2 Hour Half-Marathon

With better weather making a welcome comeback, and most South Africans embracing the outdoors like never before, we want to share a tried-and-tested 14-week training programme to give you the best possible chance of smashing a sub-2hour 21km run.

*Important to note, this training programme is to be followed if you already possess a moderate level of fitness. Always consult your healthcare practitioner if you're concerned about injuries or niggles.

Running Jargon Explained

Tempo Run: Aim to run between 10 and 15 seconds faster per km than your race pace. This is generally fast enough to make it uncomfortable to have a conversation - which is great, considering you'll want to scale back on any chatting, and focus more on maintaining your tempo.

Race Pace: This is the speed you're aiming to run on D-Day. If you're aiming for a sub-2 hour half, you should be reasonably comfortable with maintaining 5.40/km.

Long Run: This generally refers to a continuous run of approximately 2 hours at moderate intensity. Distance covered is not always something to be concerned about when planning long runs, as time spent on legs can prove to be just as valuable for smashing your goal.

Speed Sessions: Shorter distance reps at 75%-85% of your maximum effort. The effort you put into your speed sessions will greatly improve how you perceive the ideal race pace of 5.40/km (i.e. making this pace feel more manageable over a longer distance).

Recovery Run: Purposefully slowing down your pace to avoid injury, yet still building mileage on tired legs to improve your endurance. Recovery runs should generally not exceed 6km in distance.

Hill Reps: Nothing forces your muscles to burn like hill repeats. This conditioning assists with preparing your muscles for virtually any terrain. The key here is to keep your uphill speed consistent, while the downhills are there for a slower trot to allow you to catch your breath.

Warming Up - The Stiff, The Sore and The Ugly

Gallops: Gallop sideways for approximately 80-100m, then change direction.

High Knees: Stand in one spot and lift your knees to roughly waist height and combine with exaggerated jumps.

Walking Lunges: Focus on maintaining your posture and keeping your core activated. Alternate legs for approximately 40m, then change direction.

Butt Kicks: Legs shoulder width apart, flex your right knee and kick your right heel up towards your glute. Alternate both legs for roughly 40m.

Your 21km Training Programme Broken Down

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