How do you run a sub 2.30 half marathon? Well, the difference in running a half marathon under 2 hours and 30 minutes is the same as running 2.30 for the marathon.
Yes, the paces are drastically different. That being said, the effort for each respective athlete is going to be the same. The athlete training to break 2.30 for the half marathon will have to work just as hard as the athlete seeking a sub 2.30 marathon.
You have to train smart. I don't sugar coat things here at RunDreamAchieve. If you want success you are going to have to put in the work in order to get what you want. A sub 2 hour 30 minute half marathon requires you to sustain 11.26 per mile for 13.1 miles. No breaks.
How To Master Sub 2.30 Half Marathon Pace?
Get comfortable being uncomfortable. How does that occur? Patience and persistent work. No half-assing your effort. You are either lukewarm or 100 percent, white hot, committed to becoming a 2.29.59 or faster half-marathon specialist.
You are not going to break a 2 hour 30 minute half marathon by running 95 percent of your weekly volume at 16 minute mile pace. Furthermore, you have to change up your strategy so you can leverage your work output and get better results. Can you a few extra miles during your week faster than 11.26 mile pace? Of course you can. Is it doable to lengthen the distance of your long run? Can you spend more time at a higher heart rate during your long runs? Yes.
What if you started running your long runs at a faster pace? This was the main reason I was able to improve my half-marathon time to 1.07.06. I knew I wanted to run faster but I also knew I was running too many miles too slow. My long runs were quality but they were still too slow.
How To Make 11.26 Mile Pace Feel Easier?
You master sub 2.30 half marathon pace by practicing running at paces far below 11.26 mile pace. If you are in Europe or elsewhere you need to sustain 7.06 per kilometer. So, the goal here is to spend more time training much faster than this. The reason being is it will make race pace to feel more in control and manageable.
It is one thing to hold 11.26 for 6 miles. It is another thing to sustain it over the entire 13.1 miles. or 21.1 kilometers. How are the athletes who are breaking the 2 hr 30 minute half marathon barrier doing it? Do they have something you don't? I don't think so. You may just need to make some adjustments in how you set up your training.
Sub 2.30 Half Marathon Training Tips To Help You Achieve Your Goal
First, be patient and don't lose enthusiasm. The most successful runners always stay focused. They are driven to succeed and are patient enough to see their goals through. So, the key to mastering this pace is continuing to put in the heavy work and not losing sight of your goal.
Secondly, you need to now start varying up the pace of your long run. My recommendation is to start doing your long runs or portions of them at 85 percent of your maximum heart rate. What this does improve your lactate tolerance. The more efficient you run the better your chances of becoming a 2.29.59 half-marathon specialist. Can you run under a 2 hour 30 minute half marathon on easy mileage alone?
Well, nothing is impossible but it is not likely. You need to spend some time running far below 11.26 mile pace or 7.06 kilometer pace if you are outside of the united States of America. Again, it is about pace sustainment and doing it more efficiently. How easily can you manage running at that goal half marathon pace?
Practice hydrating better during your long runs. The majority of runners are not paying close enough attention to their hydration in their races. Often times, athletes sip and are not drinking sufficient fluid throughout the race. Dehydration often occurs when it is too late. Sure, we all fill good in the early stages of the half marathon but what about at mile 9, 10 or 11?
What you don't want is to be on 2 hour 30 minute half marathon pace for the first 10 miles only to slow in the last 5K of the race. Success in the half marathon comes down to smarter training.
Below is a video I made on how to run faster longer. I hope it is beneficial to you regarding this goal you have.
Why Invest in The RDA Half Marathon Training Plan Mindset?
I have been competing for the past 28 years and only recently retiring to coach athletes online. My personal best for the half marathon is 1.07.06 and I have run 2.19.35 for the marathon. Yes, there are certainly faster athletes out there but I know what I am talking about.
In addition, I have experienced failure and setbacks just like you. I trained extremely hard for the majority of my running career. That being said, I didn't run my fastest times until I started to train smart. Furthermore, working hard doesn't always guarantee better results, smarter training does.
You have a much higher likelihood of succeeding if you focus on leverage rather than just working hard. What do I mean? Well, instead of running 70 miles a week, try running 45 miles a week and spend more time training at, near or far below 11.26 mile pace?
RunDreamAchieve was created in 2011. So, for over 8 years now I have been sharing most free content here to help athletes like you to succeed. Do you want to invest your time and hard earned income with someone that is merely interested? Would you not want to learn from someone who is fully committed to your success? In addition, someone who has done what you wish to do? There are other paid options at the RunDreamAchieve Academy. These resources will help speed up your learning and bypass the mistakes other runners are making.
That being said, there are also free resources such as the RunDreamAchieve YouTube channel and our blog that will help you as well. Free, with no charge. Once you are ready to invest in the paid options you are free to do so.
Best Way To Achieve A Sub 2 Hour 30 Minute Half Marathon
Change up your long run strategy. Which option would get you closer to running 13.1 miles at 11.26 mile pace (7.06 per kilometer)?
16 miles: 2 miles easy at 13.30 mile pace, 1 mile in 10.15, 2 miles easy at 13.30 mile pace, 8 miles at 11.45 mile pace, 2 miles easy at 13.30 mile pace, 1 mile in 10.15
22 miles: 20 miles at 14.00 mile pace, 2 miles at 12.45 mile pace
Remember, the goal for you is to sustain 11.26 mile pr 7.06 kilometer pace. So, you need to improve your lactate tolerance. The long run was the hardest workout I did in my half marathon training. It wasn't repeat miles or kilometers not was it repeat 2 miles or tempo runs.
The best way to achieve a sub 2 hour 30 minute half marathon pace is to practice running much faster than you are wanting to race at. So, running a shorter long run that is focused on varying the paces is better than running longer and slower.
Yes, you still want to run slow especially on your down days. Furthermore, you need to recover from your harder long runs, track and road workouts. What I teach is alternating on harder long run followed the next week by a relaxed, easy long run.
The reason why varying the paces of your long run is so important is it improves your lactate tolerance. You are better able to clear lactic acid faster than it is building up in your blood stream when you race. The hydrogen ion, a component of lactic acid, is the real culprit for why we slow down. It affects the ATP (adenisine tri-phosphate) of the cell and shuts off muscle contraction and functioning.
So, how do you improve your body's capability to sustain muscle functioning longer? Train faster. Yes, easier said than done right? If you stay consistent, follow a program that works and are coachable then you are going to win.
How To Run A Half Marathon in 2 Hours and 30 Minutes?
You want to focus on quality mileage first and foremost. High mileage doesn't equate to better results. So, focus on spending more of your weekly volume training at, close to or far below 11.26 mile or 7.06 kilometer pace.
In addition, you need to be jogging on your easy days so you can recover. There is a training principle called supercompensation. Google that term and learn more about it. Recovery is absolute critical for your overall success. Often times, runners are neglecting this. Do not get so caught up in what pace per mile or kilometer you are running, especially on your easy days.
A common mistake runners make is they run too slow on their hard days and too fast on their easy days. Heart rate monitor training can help you bypass the mistakes other runners are making. I teach this in my training courses. I highly recommend investing in your personal development with one of our training programs.
Remember, the results of your hard work and effort come within the rest, not the workouts itself. This is where so many runners go wrong. They are focused on breaking the 2.30 half marathon but are not recovered enough and fall short.
You need to steer clear of being fatigued, focus on the fundamentals and go into your race tapered. I am a big believer in a 10-taper, rather than a 3-week taper. Often times, runner start to drop their mileage and workouts too far out. What happens? It leaves them feeling lethargic and feeling like crap during their race.
The goal is to get into a flow state in your next half marathon. They way you do this is proper training and sufficient time spent training far below 10 minute mile pace. Yes, you won't be able to spend much time running this fast. That being said, it will most certainly make 2 hour 30 minute half marathon pace feel easier.
Breaking the 2 hour 30 minute half marathon also requires training at slower paces. It isn't just about training for short periods of time at sub-10 minute mile pace. You need to improve your anaerobic threshold. AT or tempo runs are usually spent running at about 20 seconds slower than your goal half marathon race pace.
The reason it is so important is because we race at this intensity. There are a variety of reasons why runners miss breaking 2.30 for the half marathon. Here are a few of my closing reasons that usually cause the biggest problems for most runners.
- Running too slow on days that harder training is called upon
- Running too fast on easy days
- Long runs are too short and slow
- Mental traps. Psychological issues that occur from the intensity of the race and pace and worrying. The good news is this can be improved on.
- Running low on vital minerals (iron) and antioxidants like glutathione.
- Following a strategy that simply will not work according to your needs and capability.
- Focusing on areas of your training that are outside of your control.
Running a half marathon under 2 hours and 30 minutes is very doable. The trick is to start focusing less on what doesn't work and putting all your focus on what does. I have created training programs here at RunDreamAchieve to set you up for success.
If you want to take your training and racing to the next level then let's get started today. Invest in your personal development and take your half marathon racing to the next level. Leverage, rather than working harder, is where your focus needs to be. Leverage simply means doing more with less.
There are far too many athletes already who know how to work hard. It is time to start working smarter. Get better results by doing less. It is much more fun.
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