Runner's World Break-2:15 Half-Marathon Plan - 10 Weeks
10 weeks - $24.99
Total Miles: 253
Total Miles: 253
This 10-week plan was designed by the experts at Runner’s World for runners who want to break 2:15 in the Half Marathon. It's geared for runners who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It features two or three days of rest and four or five days of running each week. It includes tempo work 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 Runner's World's Break 2:15 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. 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 Runner's World's Break 2:15 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. 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
Your run should feel comfortable enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. (Pace: 11:39/mile)
Your run should feel comfortable enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. (Pace: 11:39/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 @ HMP
Today is your first run with half-marathon-pace (HMP) miles. You’ll have these workouts throughout the program so you can practice the goal pace you hope to hit in the race so that when the starting gun goes off, "race pace" will feel like your natural rhythm. They’ll help you improve lung power, biomechanical efficiency, running economy, and the mental toughness that racing demands. Warm up with one mile of easy running, then try to settle in to your half-marathon pace and hold it for three miles. Cool down with one mile of easy running. 1-mile warmup 3 miles @ HMP (10:18/mile) 1-mile cooldown
Today is your first run with half-marathon-pace (HMP) miles. You’ll have these workouts throughout the program so you can practice the goal pace you hope to hit in the race so that when the starting gun goes off, "race pace" will feel like your natural rhythm. They’ll help you improve lung power, biomechanical efficiency, running economy, and the mental toughness that racing demands. Warm up with one mile of easy running, then try to settle in to your half-marathon pace and hold it for three miles. Cool down with one mile of easy running. 1-mile warmup 3 miles @ HMP (10:18/mile) 1-mile cooldown
Workout #5 : Run
4 MILES
When you're in training, it's important to eat like an athlete. About half of your daily calories should come from carbs. Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs, as well as vitamins and minerals that speed recovery. About 25 percent of your daily calories should come from unsaturated fats, which will keep you feeling satsfied and full, and help your body absorb certain vitamins. Nuts, seeds, and avocados are rich in heart-healthy fats, as are olive and flaxseed oils. The remaining 25 percent of your calories should come from protein, which helps speed muscle repair and recovery. Cuts of beef and pork labeled "loin" and skinless poultry have a healthy protein-to-fat ratio. Fatty fish, tofu, eggs, and low-fat dairy such as milk and yogurt are also good sources. (Pace: 11:39/mile)
When you're in training, it's important to eat like an athlete. About half of your daily calories should come from carbs. Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs, as well as vitamins and minerals that speed recovery. About 25 percent of your daily calories should come from unsaturated fats, which will keep you feeling satsfied and full, and help your body absorb certain vitamins. Nuts, seeds, and avocados are rich in heart-healthy fats, as are olive and flaxseed oils. The remaining 25 percent of your calories should come from protein, which helps speed muscle repair and recovery. Cuts of beef and pork labeled "loin" and skinless poultry have a healthy protein-to-fat ratio. Fatty fish, tofu, eggs, and low-fat dairy such as milk and yogurt are also good sources. (Pace: 11:39/mile)
Workout #6 : Day Off
REST/XT
As your training gets under way, invest in shirts, pants, 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, pants, 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). Since you'll be running farther, you can go out slower than you usually do. You'll want to target your easy pace of 11:39/mile, but your focus should be to cover the mileage for the day. Be sure to hydrate well before you head out, especially if it's hot and humid outside. While you're on the road, take 14 to 20 ounces of fluid per hour. Go for sports drinks that contain electrolytes to help replace the sodium lost through sweat. After you're done, be sure to eat within 30 minutes. Try to eat between 400 to 500 calories with a mix of carbs to replenish glycogen in your muscles, and protein to repair those muscles. (Pace: 11:39/mile)
Today is your first long, slow distance run (LSD). Since you'll be running farther, you can go out slower than you usually do. You'll want to target your easy pace of 11:39/mile, but your focus should be to cover the mileage for the day. Be sure to hydrate well before you head out, especially if it's hot and humid outside. While you're on the road, take 14 to 20 ounces of fluid per hour. Go for sports drinks that contain electrolytes to help replace the sodium lost through sweat. After you're done, be sure to eat within 30 minutes. Try to eat between 400 to 500 calories with a mix of carbs to replenish glycogen in your muscles, and protein to repair those muscles. (Pace: 11:39/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. Tomorrow you'll head for the hills, which build leg and lung power you'll need for the race. On Thursday you’ll have another opportunity to practice your goal-race pace. 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. Tomorrow you'll head for the hills, which build leg and lung power you'll need for the race. On Thursday you’ll have another opportunity to practice your goal-race pace. 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 HILLS
Hills will give you the base of strength you need to take on tougher runs later in the program. Don't worry about your pace on these days; just focus on keeping an even effort on the inclines and the descents. Watch your form when you’re heading up; push your legs off and up, rather than into, the ground so that you feel as if you’re “springing” up the hill. When you’re running downhill, be sure to watch your form. Shorten your stride, and focus on keeping your shoulders, hips, and feet aligned. It should almost feel like controlled falling.
Hills will give you the base of strength you need to take on tougher runs later in the program. Don't worry about your pace on these days; just focus on keeping an even effort on the inclines and the descents. Watch your form when you’re heading up; push your legs off and up, rather than into, the ground so that you feel as if you’re “springing” up the hill. When you’re running downhill, be sure to watch your form. Shorten your stride, and focus on keeping your shoulders, hips, and feet aligned. It should almost feel like controlled falling.