The half-marathon training plan aimed at runners looking to finish under 2 hours 15 minutes:
Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four days a week, with an average weekly mileage of 25 miles.
Week one
Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, it’s maybe best to start an easier schedule and move up as the weeks progress.
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
4M (inc 3 x 600m, 200m jog)
10K
45mins
7/10
Wed
Rest
Thu
Threshold
4M (inc 2M THR)
1/2M
50 mins (20 mins THR)
8/10
Fri
Rest
Sat
Easy
3M
11:30
35 mins
4/10
Sun
Race
10K (target: 2:14:00 plus 25-min jog)
10:30
target: 65:00 (plus 25-min jog)
9/10
Total
19M
3hrs 40
Week two
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
5M (inc 6 x 300m, 200m jog)
5K
50 mins
8/10
Wed
Rest
Thu
Threshold
5M (inc 2.5M THR)
1/2M
60 mins (25 mins THR)
9/10
Fri
Rest
Sat
Easy
4M
11:30
50 mins
5/10
Sun
Long run
7M
11:00
77 mins
7/10
Total
21M
4hrs
Week three
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
3 x 1200m, 400m jog (5M total)
5K
55 mins
9/10
Wed
Rest
Thu
Threshold
5M (inc 2.5M THR)
1/2M
60 mins (25 mins THR)
8/10
Fri
Rest
Sat
Easy
4M
11:30
46 mins
5/10
Sun
Long run
8M
11:00
88 mins
7/10
Total
22M
4hrs 10
Week four
At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
4 x 600m, 400m jog (5M total)
5K
55 mins
8/10
Wed
Rest
Thu
Fartlek
5M (inc 2.5M fartlek)
8:30-11:00
55 mins (25 mins fartlek)
7/10
Fri
Rest
Sat
Easy
3M
11:30
35 mins
3/10
Sun
Race
10K (target: 2:14:00 plus 25-min jog)
9:40
target: 60:00 (plus 22-min jog)
10/10
Total
21M
3hrs 45
Week five
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
5 x 400m, 200m jog (4M total)
5K
45 mins
9/10
Wed
Rest
Thu
Threshold
5M (inc 3M THR)
1/2M
55 mins (30 mins THR)
8/10
Fri
Rest
Sat
Easy
4M
11:30
46 mins
6/10
Sun
Long run
9M
11:00
1hr 40
7/10
Total
22M
4hrs 5
Week six
This week’s target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial.
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
6 x 300m, 200m jog (4M total)
5K
45 mins
8/10
Wed
Rest
Thu
Fartlek
5M (inc 3M fartlek)
8:30-11:00
55 mins (32 mins fartlek)
7/10
Fri
Rest
Sat
Easy
4M
11:30
46 mins
3/10
Sun
Long Run
10M
11:00
1hr 50
9/10
Total
23M
4hrs 15
Week seven
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
8 x 200m, 100m jog (4M total)
5K
45 mins
7/10
Wed
Rest
Thu
Threshold
5M (inc 3M THR)
1/2M
55 mins (30 mins THR)
8/10
Fri
Rest
Sat
Easy
4M
11:30
46 mins
5/10
Sun
Long run
12M
11:00
2hrs 12
9/10
Total
25M
4hrs 40
Week eight
It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there’s a logic, and for this week’s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don’t worry if you can’t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12.
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
4 x 800m, 200m jog (5M total)
5K
60 mins
8/10
Wed
Rest
Thu
Hills
5M (inc 6x150m)
Mile
60 mins
7/10
Fri
Rest
Sat
Easy
3M
11:30
35 mins
3/10
Sun
Race/t-trial
1/2M
10:40
2 hr 20
9/10
Total
26M
4hrs 55
Week nine
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
5 x 600m, 100m jog (5M total)
5K
60 mins
8/10
Wed
Rest
Thu
Threshold
5M (inc 3M THR)
1/2M
55 mins (30 mins THR)
7/10
Fri
Rest
Sat
Easy
4M
11:30
46 mins
6/10
Sun
Long run
13M
11:00
2 hrs 25
9/10
Total
27M
5hrs 5
Week 10
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
8 x 300m, 100m jog (5M total)
5K
60 mins
8/10
Wed
Rest
Thu
Threshold
5M (inc 3M THR)
1/2M
55 mins (30 mins THR)
7/10
Fri
Rest
Sat
Easy
4M
11:30
46 mins
6/10
Sun
Long run
14M
11:00
2hrs 35
9/10
Total
28M
5hrs 15
Week 11
For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.