Runner's World Break-2:00 Half-Marathon Plan - 10 Weeks
10 weeks - $24.99
Total Miles: 243
Total Miles: 243
This 10-week plan was designed by the experts at Runner’s World for those who want to break 2 hours in the half-marathon. Most weeks include four to five days of running and two to three days of rest. The plan includes tempo runs and speed workouts to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST/XT
Welcome to week one of the Runner's World Challenge Break-2:00 Half Marathon Plan. Each Monday, you'll get a note describing your training for the week ahead. And each day, you'll receive an e-mail reminding you about your workout. Most weeks throughout the program, you'll have three short runs, two or three rest days, and one long run. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the experts of Runner's World. Your training program kicks off with a rest day. On Thursday, you'll have a tempo run. Your first long run, on Sunday, is eight miles. You'll gradually extend these runs by one or two miles a week. If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner's World Challenge Break-2:00 Half Marathon Plan. Each Monday, you'll get a note describing your training for the week ahead. And each day, you'll receive an e-mail reminding you about your workout. Most weeks throughout the program, you'll have three short runs, two or three rest days, and one long run. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the experts of Runner's World. Your training program kicks off with a rest day. On Thursday, you'll have a tempo run. Your first long run, on Sunday, is eight miles. You'll gradually extend these runs by one or two miles a week. If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
4 MILES
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take them so fast that you're sore the next day. At the end of the run, you want to feel like you have the energy to run longer. (Pace: 10:30/mile)
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take them so fast that you're sore the next day. At the end of the run, you want to feel like you have the energy to run longer. (Pace: 10:30/mile)
Workout #3 : Day Off
REST/XT
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity, such as yoga, stretching, or swimming. Whatever you do, just take it easy.
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity, such as yoga, stretching, or swimming. Whatever you do, just take it easy.
Workout #4 : Run
5 MILES WITH 3 MILES @ TEMPO
Today is your first tempo run. These runs train your body to sustain speed over distance. Warm up with one mile of easy running, then dial into your tempo pace (8:54/mile) and hold it for three miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. It should feel challenging; on a scale of one to 10, your effort should feel like an eight. You should be able to utter just a few words at a time. 1-mile warmup 3 miles @ tempo (8:54/mile) 1-mile cooldown
Today is your first tempo run. These runs train your body to sustain speed over distance. Warm up with one mile of easy running, then dial into your tempo pace (8:54/mile) and hold it for three miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. It should feel challenging; on a scale of one to 10, your effort should feel like an eight. You should be able to utter just a few words at a time. 1-mile warmup 3 miles @ tempo (8:54/mile) 1-mile cooldown
Workout #5 : Run
4 MILES
Even if you're a confirmed solo runner, it's a good idea to explore running with others. When you know someone is waiting for you, you're not as likely to skip that day's run at the last minute. Plus, you can venture farther afield and at odder hours than you'd feel comfortable doing alone. You can challenge yourself with your faster friends on days when you want a harder workout, and hook up with your slower friends on your easy recovery days.(Pace: 10:30/mile)
Even if you're a confirmed solo runner, it's a good idea to explore running with others. When you know someone is waiting for you, you're not as likely to skip that day's run at the last minute. Plus, you can venture farther afield and at odder hours than you'd feel comfortable doing alone. You can challenge yourself with your faster friends on days when you want a harder workout, and hook up with your slower friends on your easy recovery days.(Pace: 10:30/mile)
Workout #6 : Day Off
REST/XT
As your training gets under way, invest in shirts, shorts, underwear, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, such as Dri-FIT and Coolmax, help prevent blisters and chafing.
As your training gets under way, invest in shirts, shorts, underwear, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, such as Dri-FIT and Coolmax, help prevent blisters and chafing.
Workout #7 : Run
8 MILES LSD
Today is your first long, slow, distance run (LSD). Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 10:30/mile)
Today is your first long, slow, distance run (LSD). Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 10:30/mile)
Workout #8 : Day Off
Week 2 REST/XT
This is week two of training. After this week, race day will be eight weeks away. You’ll have two short runs and three days of rest. Your long run will remain at eight miles. On Thursday you’ll have your first speed session: mile repeats. It’s best to do speedwork on a track, where the surface is flat and the distance is easy to measure. If you don’t have access to a track, it’s okay to do speedwork on a treadmill or a flat stretch of road where you’ve measured the distance. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. After this week, race day will be eight weeks away. You’ll have two short runs and three days of rest. Your long run will remain at eight miles. On Thursday you’ll have your first speed session: mile repeats. It’s best to do speedwork on a track, where the surface is flat and the distance is easy to measure. If you don’t have access to a track, it’s okay to do speedwork on a treadmill or a flat stretch of road where you’ve measured the distance. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
5 MILES
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your marathon preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities. Even low-impact activities like yoga and cycling can lead to injury. (Pace: 10:30/mile)
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your marathon preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities. Even low-impact activities like yoga and cycling can lead to injury. (Pace: 10:30/mile)