Sub-2 is a consistency + threshold project
Sub-2 is rarely about one heroic workout. It’s about stacking repeatable weeks:
- keep easy days truly easy
- do one controlled threshold/tempo session
- protect the long run (durability)
Fun fact: sub-2 half pace is the same as sub-4 marathon pace (9:09/mi / 5:41/km).
Sub-2 pace (and common goal paces)
| Goal time | Pace / mile | Pace / km |
|---|---|---|
| 2:00 | 9:09 | 5:41 |
| 1:55 | 8:46 | 5:27 |
| 1:50 | 8:23 | 5:13 |
| 1:45 | 8:01 | 4:59 |
| 1:40 | 7:38 | 4:44 |
| 1:30 | 6:52 | 4:16 |
Tool:
Pick a plan length you can execute
- 16–20 weeks: safest if you’re building base or returning
- 12–16 weeks: solid default for many runners with consistency
- 10 weeks: only if your base is already stable
Start here:
The workouts that matter (simple)
- Tempo / cruise intervals (controlled)
- Long run (easy; steady finish when recovered)
- Everything else easy
Don’t miss the easy-day rule
The #1 way to sabotage sub-2 training is turning easy days into medium-hard days. That steals recovery from the workout that actually moves fitness.