Runner's World Break-2:30 Half-Marathon Plan
10 weeks - $24.99
Total Miles: 194
Total Miles: 194
This 10-week plan was designed by the experts at Runner’s World for anyone who wants to break 2:30 in a half-marathon. It is geared for runners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. Most weeks include three days of rest, three to four days of shorter runs, and one long run, which starts at five miles, builds gradually, and peaks at 13 miles. You’ll do workouts that include miles at your goal race pace so that you can develop the stamina you need to finish 13.1 miles feeling strong.
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-2:30 Half-Marathon Plan. Each Monday, you’ll get a note describing your training for the week ahead. And every day, you’ll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you’ll have two or three short runs, at least three days for rest or cross-training, and one long, slow distance run (LSD) to help you develop the endurance you’ll need to cover 13.1 miles. You’ll also have the option of cross-training (XT), which will help you build endurance and stave off burnout. You’ll log some miles faster than your normal pace--at what’s designated as half-marathon pace (HMP)--to build your stamina and keep you strong in the later stages of the race. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. If you want to run more miles than the program prescribes, do it on an easy day. Don’t extend any run by more than one or two miles, and don’t 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-2:30 Half-Marathon Plan. Each Monday, you’ll get a note describing your training for the week ahead. And every day, you’ll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you’ll have two or three short runs, at least three days for rest or cross-training, and one long, slow distance run (LSD) to help you develop the endurance you’ll need to cover 13.1 miles. You’ll also have the option of cross-training (XT), which will help you build endurance and stave off burnout. You’ll log some miles faster than your normal pace--at what’s designated as half-marathon pace (HMP)--to build your stamina and keep you strong in the later stages of the race. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. If you want to run more miles than the program prescribes, do it on an easy day. Don’t extend any run by more than one or two miles, and don’t 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
3 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 important factor in easy runs is how you feel. These runs should feel smooth and comfortable, as if you could go forever. (Pace: 12:47/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 important factor in easy runs is how you feel. These runs should feel smooth and comfortable, as if you could go forever. (Pace: 12:47/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
4 MILES
Good running form can make all your runs feel easier. Keep your head up and your eyes looking straight ahead. Keep your chin up and back, not dropped toward your chest or jutting out in front of you. Relax your shoulders, and shake out your arms to stay loose. Try to run tall; avoid leaning forward from the waist. Make sure your feet land directly underneath your body. Land on your heel to midfoot and push off through the ball of your foot. (Pace: 12:47/miles)
Good running form can make all your runs feel easier. Keep your head up and your eyes looking straight ahead. Keep your chin up and back, not dropped toward your chest or jutting out in front of you. Relax your shoulders, and shake out your arms to stay loose. Try to run tall; avoid leaning forward from the waist. Make sure your feet land directly underneath your body. Land on your heel to midfoot and push off through the ball of your foot. (Pace: 12:47/miles)
Workout #5 : Run
3 MILES
On easy days, you can cross-train with an activity such as cycling or using an elliptical trainer. Put in a sustained aerobic effort for the same amount of time you'd spend on the day's mileage. (Pace: 12:47/mile)
On easy days, you can cross-train with an activity such as cycling or using an elliptical trainer. Put in a sustained aerobic effort for the same amount of time you'd spend on the day's mileage. (Pace: 12:47/mile)
Workout #6 : Day Off
REST/XT
A detailed training log can help keep you injury-free. Taking notes on how you feel after each run can help you learn the difference between the inevitable soreness from hard workouts and an emerging injury that needs medical attention.
A detailed training log can help keep you injury-free. Taking notes on how you feel after each run can help you learn the difference between the inevitable soreness from hard workouts and an emerging injury that needs medical attention.
Workout #7 : Run
5 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. On these days your goal is just to cover the distance. (Pace: 12:47/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. On these days your goal is just to cover the distance. (Pace: 12:47/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 follow the same pattern as last week, with three short runs and three days of rest. Your long run will bump up to six miles. Focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient for running, and find a variety of safe, traffic-free routes that you can take on a regular basis. 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 follow the same pattern as last week, with three short runs and three days of rest. Your long run will bump up to six miles. Focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient for running, and find a variety of safe, traffic-free routes that you can take on a regular basis. 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
3 MILES
If you’re an early morning runner, be sure to prep for your run the night before. Set your automatic coffeemaker to brew before you wake. Turn off the computer and TV at least 30 minutes before you hit the sack. And be sure to eat well: have slow-digesting carbs such as broccoli, beans, and lentils. If you skip dinner or eat fast-digesting carbs such as rice, bread, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up in the morning. (Pace: 12:47/mile)
If you’re an early morning runner, be sure to prep for your run the night before. Set your automatic coffeemaker to brew before you wake. Turn off the computer and TV at least 30 minutes before you hit the sack. And be sure to eat well: have slow-digesting carbs such as broccoli, beans, and lentils. If you skip dinner or eat fast-digesting carbs such as rice, bread, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up in the morning. (Pace: 12:47/mile)