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RW's 12-week sub-2:15 Half-Marathon schedules
By Steve Smythe
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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
This Week’s Target
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 |
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Mon
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Rest |
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Tue |
Speedwork |
4M (inc 3 x 600m, 200m
jog) |
10K |
45mins |
7/10 |
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Wed |
Rest |
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Thu |
Threshold |
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Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
5M (inc 6 x 300m, 200m jog) |
5K |
50 mins |
8/10 |
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Wed |
Rest |
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Thu |
Threshold |
5M (inc 2.5M THR) |
1/2M |
60 mins (25 mins THR) |
9/10 |
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Fri |
Rest |
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Sat |
Easy |
4M |
11:30 |
50 mins |
5/10 |
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Sun |
Long run |
7M |
11:00 |
77 mins |
7/10 |
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Total |
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21M |
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4hrs |
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Week Three
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Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
3 x 1200m, 400m jog (5M total) |
5K |
55 mins |
9/10 |
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Wed |
Rest |
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Thu |
Threshold |
5M (inc 2.5M THR) |
1/2M |
60 mins (25 mins THR) |
8/10 |
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Fri |
Rest |
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Sat |
Easy |
4M |
11:30 |
46 mins |
5/10 |
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Sun |
Long run |
8M |
11:00 |
88 mins |
7/10 |
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Total |
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22M |
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4hrs 10 |
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Week Four
This Week’s Target
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 |
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Tue |
Speedwork |
4 x 600m, 400m jog (5M total) |
5K |
55 mins |
8/10 |
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Wed |
Rest |
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Thu |
Fartlek |
5M (inc 2.5M fartlek) |
8:30-11:00 |
55 mins (25 mins fartlek) |
7/10 |
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Fri |
Rest |
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Sat |
Easy |
3M |
11:30 |
35 mins |
3/10 |
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Sun |
Race |
10K (plus 1M warm-up/1M cool-down) |
9:40 |
target: 60:00 (plus 22-min jog) |
10/10 |
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Total |
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21M |
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3hrs 45 |
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Week Five
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Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
5 x 400m, 200m jog (4M total) |
5K |
45 mins |
9/10 |
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Wed |
Rest |
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Thu |
Threshold |
5M (inc 3M THR) |
1/2M |
55 mins (30 mins THR) |
8/10 |
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Fri |
Rest |
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Sat |
Easy |
4M |
11:30 |
46 mins |
6/10 |
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Sun |
Long run |
9M |
11:00 |
1hr 40 |
7/10 |
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Total |
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22M |
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4hrs 5 |
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Week Six
This Week’s Target
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 |
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Tue |
Speedwork |
6 x 300m, 200m jog (4M total) |
5K |
45 mins |
8/10 |
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Wed |
Rest |
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Thu |
Fartlek |
5M (inc 3M fartlek) |
8:30-11:00 |
55 mins (32 mins fartlek) |
7/10 |
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Fri |
Rest |
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Sat |
Easy |
4M |
11:30 |
46 mins |
3/10 |
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Sun |
Long Run |
10M |
11:00 |
1hr 50 |
9/10 |
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Total |
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23M |
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4hrs 15 |
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Week Seven
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Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
8 x 200m, 100m jog (4M total) |
5K |
45 mins |
7/10 |
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Wed |
Rest |
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Thu |
Threshold |
5M (inc 3M THR) |
1/2M |
55 min | | | |
