The 12-week Sub 2:15 half marathon plan is designed for the beginner runner looking to take their half marathon training to the next level after finishing their first.
You should be comfortable running 20-25 miles per week with at least a 7 mile long run. Your previous personal best should be at least better than one of the following:
5k – 30:00
10K – 1:03:00
HM – 2:20
Marathon – 4:50
The goal of this half marathon plan is to increase your weekly mileage to 30 miles per week and is a blend of stamina and speed endurance (the ability to hold a fast pace for a long time) workouts, which are critical to running your fastest half marathon.
The first 6 weeks of the program are designed to increase your general level of running fitness to its highest level by working on every energy system – threshold, speed and aerobic endurance.
In the final 6 weeks we introduce the half marathon specific workouts and quality long runs. The half marathon specific workouts will reach a peak of 6 miles at half marathon pace. In addition, we mix in hard, quality long runs so you can teach your body how to run fast late in the race when you’re tired.
To watch the training videos and read the supplementary articles, click the link icon in the upper right corner of the day's workout.
This plan was written by coach Jeff Gaudette.