14-Week Sub 2 Hour Program
Intro:
This program is intended for those who have casually run for a few years and want to step it up a level. Prior half-marathon completion is strongly recommended. If you have already broken the 2-hour mark you are still encouraged to use this program and make the necessary speed modifications. The program is based off the popular FIRST training program. The philosophy behind the program is that one should focus on quality over quantity. The program consists of 3 days a week running + a highly recommended 2 days of cross training. Cross training can be anything from playing basketball to swimming – any athletic activity other than running. Cross training will help prevent injuries and make one a much stronger runner overall.
The weekly workouts can technically be done in any order, but one should always have at least one rest day (or cross training day) between workouts. Never do back to back running days.
Key to Runs:
Warmups should be around 10 minutes at a leisurely pace, in order to get your body ready for the main workout. Light stretching following the warmups is advised.
Cooldowns should similarly be around 10 minutes, just to get your body back to ‘normal’ (non-exercising) mode.
Fast is just you going at a near-maximum speed you think you can hold for that distance (it can become a guessing game, but that in itself is great practice for race day).
Easy/E-Pace is a comfortable pace in which you can easily hold a conversation with a fellow running buddy.
|
Week |
Key Run #1 |
Key Run #2 |
Key Run #3 |
|
Bonus Extra to Start (not required) |
1 mile warmup 3x (.5 mile fast, .5 mile easy) 1 mile cooldown |
1 mile easy 1 mile @ 8:15-8:30 1 mile easy |
4 miles @ 9:15-9:30 |
|
14 |
1 mile warmup 6x (.25 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 2 mile @ 8:30-8:45 1 mile easy |
5 miles @ 9:15- 9:30 |
|
13 |
1 mile warmup 4x (.5 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 2 mile @ 8:30 1 mile easy |
6 miles @ 9:30 |
|
12 |
1 mile warmup 3x (.5 mile fast, .5 mile easy) 1 mile cooldown |
2 mile easy 1 mile @ 8:15 1 mile easy |
7 miles @ 9:30 |
|
11 |
1 mile warmup 6-8x (.25 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 3 mile @ 8:30 1 mile easy |
5 miles @ 9:15 |
|
10 |
1 mile warmup 3x (1 mile fast, .5 mile easy) 1 mile cooldown |
2 mile easy 2 mile @ 8:15 2 mile easy |
7 miles @ 9:15-9:30 |
|
9 |
1 mile warmup 4-6x (.5 mile fast, .5 mile easy) 1 mile cooldown |
2 mile easy 3 mile @ 8:30 1 mile easy |
8 miles @ 9:30 |
|
8 |
1 mile warmup 4-6x (1 mile fast, .5 mile easy) 1 mile cooldown |
1 mile easy 4 mile @ 8:30 1 mile easy |
9 miles @ 9:30-9:45 |
|
7 |
1 mile warmup 6x (.5 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 5 mile @ 8:30
|
6 miles @ 8:45-9:00 |
|
6 |
1 mile warmup 8x (.25 mile fast, .25 mile easy) 1 mile cooldown |
7 mile @ 8:45 |
9 miles @ 9:15-9:30 |
|
5 |
1 mile warmup 5x (.75 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 5 mile @ 8:30 1 mile easy |
10 miles @ 9:15-9:30 |
|
4 |
1 mile warmup 4-6x (.5 mile fast, .5 mile easy) 1 mile cooldown |
2 mile easy 2 mile @ 8:15 2 mile easy |
12 miles @ 9:15-9:30 |
|
3 |
1 mile warmup 6x (.5 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 3 mile @ 8:15 1 mile easy |
11 miles @ 9:15 |
|
2 |
1 mile warmup 8x (.25 mile fast, .25 mile easy) 1 mile cooldown |
1 mile easy 1 mile @ 8:00 1 mile easy |
6 miles @ 8:45 |
|
1 |
3-4 mile light jog with some strides |
Optional workout - light 3 miler with some strides |
RACE! |