Sub-2h Half Marathon – 10-Week HR + Strength Plan

A 10-week heart rate zone-based half marathon plan targeting a sub-2:00 finish (goal pace ~9:09/mile). Distances and paces are expressed in imperial units (miles, min/mile). Designed for a runner with a solid aerobic base of ~22 miles/week, consistent 4–5 sessions/week, and long runs already reaching 11–13 miles. Phase 1 (Weeks 1–3): Base Building — aerobic volume in HR Zone 2, tempo introduction, foundational strength. Phase 2 (Weeks 4–7): Build — threshold intervals, progression long runs, progressive strength loading. Weekly mileage peaks ~28–31 miles. Phase 3 (Weeks 8–9): Race-Specific — 7.5-mile race pace runs, sustained Zone 3/4 effort, strength maintenance. Phase 4 (Week 10): Taper — volume drops ~40%, sharpening strides, final activation strength. HR Zone guidance (% HRmax): - Zone 1 (Recovery): <68% - Zone 2 (Easy/Aerobic): 68–82% - Zone 3 (Tempo): 82–89% - Zone 4 (Hard/Threshold): 89–94% - Zone 5 (Max): >94% STRENGTH PROGRAM — Integrated 2x/week: Focuses on three linked problems: (1) right-foot overpronation and accessory navicular protection via tibialis posterior strengthening, arch activation, and intrinsic foot work; (2) knee valgus correction via glute medius, hip abductor, and VMO strengthening; (3) glute hypertrophy and power via hip thrusts, RDLs, and split squats. Strength A (Weeks 1–4, lower intensity / neuromuscular focus): - Short-foot drill: 3x30s per foot — scrunch toes to create arch without curling them - Single-leg heel raise (arch-focused): 3x15 each — rise on the ball of the big toe, not outer foot - Clamshells with band: 3x20 each side - Lateral band walk: 3x15 steps each direction - Glute bridge: 3x20 - Side-lying hip abduction: 3x15 each - Wall sit with ball squeeze (VMO): 3x30s Strength B (Weeks 5–10, load-progressive / hypertrophy + power): - Short-foot + single-leg balance: 3x30s each foot - Single-leg heel raise weighted (hold dumbbell): 3x12 each - Hip thrust (barbell or dumbbell): 4x12 — drive through heels, full hip extension at top - Romanian deadlift (RDL): 3x10 — hinge at hips, feel hamstrings load, maintain arch - Bulgarian split squat: 3x10 each — front knee tracks over 2nd toe, NO valgus - Single-leg squat to box (pistol progression): 3x8 each — slow eccentric, knee tracking cue - Lateral band walk (heavier band): 3x20 steps each direction - Copenhagen plank: 3x20s each side (adductor + hip stability) All workouts sync to Coros via Tredict. Ensure HRmax is set accurately in Tredict capacity settings — all HR targets are relative % values that scale to your personal HRmax. ⚠️ Accessory navicular note: If the right navicular area becomes tender, reduce single-leg heel raise volume and avoid running on cambered surfaces. Consult a podiatrist or sports physio if pain persists. Supportive insoles with medial arch support are recommended during this training block.

Training phases:

Foundation

Build

Intensive

Tapering

Foundation The foundation phase takes care of the important basic endurance and subsequently prepares the basis for further more specialised training phases.

Build In the build-up phase, volumes are increased and specialised units are added. The build-up phase takes the momentum of the foundation phase, builds on it and leads purposefully to the intensive phase or the seasonal plateau.

Intensive In the intensive phase of a training season, the main aim is to add endurance, speed and efficiency to what is already there. The volumes remain high. High-intensity sessions and other specific workouts are regularly added.

Tapering Race preparation is characterised by reduced volumes and tapering. Sometimes special training sessions are added to increase efficiency.

Zone type:

Heart rate

Heart rate The intensities and efforts of the plan are based, among other things, on the heart rate during training. A heart rate monitor is required.

Performance level: Advanced

Advanced Athletes with some experience and a good level of endurance can progress with these plans.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: CC BY SA 4.0

Attribution - Sharing under the same conditions The Creative Commons BY SA licence allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the author of the original is credited and new works based on his or her work are published under the same conditions. Link to licence description

wcolborne

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The intensity calculation of this training plan works on the basis of your measured heart rate. A heart rate monitor, e.g. a chest strap or an optical heart rate monitor on the wrist, is required when exercising. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

Integrated services - Garmin Connect, Polar, Coros, Suunto, Wahoo, HealthFit, Dropbox, icTrainer, Withings, Fitness Syncer, RunGap

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