Training plan – Half marathon sub 2h15
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This training plan will help you run a half marathon in under 2 hours and 15 minutes. The plan consists of 12 weeks of training with 3 fixed running sessions per week. They are designed to be easily printable, providing a clear overview of which training session to do each week. You can also tick off each completed session (trust me, it's very motivating!).
Don't wait any longer; get your training plan now to work towards your personal goal!
And if you enjoy becoming even faster at running after achieving this goal, you could consider continuing with the ‘Half Marathon sub 2h’ training plan.
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If you want to start with the half marathon training plan, it's essential that you already have a basic level of fitness. The sub 1h30 and 1h45 training plans assume you’re already capable of running 12k. The 2h and 2h15 training plans assume you’re able to run 10k already.
If you are not yet able to run 10k or 12k at an easy pace, you can start with a 10k training plan. With this 10-week plan, you'll prepare yourself to run 10k in your desired time. If you believe that you can quickly build up to being able to run 10k or 12k at an easy pace, you can also, for example, train for one or more weeks until you can complete a minimum of 10k or 12k. Once you achieve this, you can start with the half marathon training plan.
Not sure which half marathon training plan to choose? Below, I'll provide the paces you should aim for during an easy run and an interval training session for each of the three plans. An easy run should should always be performed at a relaxed pace, and you should be able to hold a conversation. The interval session is performed at a much faster pace. For example, you should be able to maintain a pace for 10 x 1k with 2 minutes of jogging in between.
Half marathon sub 1h30: easy run pace 5:00-5:30/km & interval pace ± 4:15/km
Half marathon sub 1h45: easy run pace 5:50-6:20/km & interval pace ± 5:00/km
Half marathon sub 2h: easy run pace 6:30-7:00/km & interval pace ± 5:40/km
Half marathon sub 2h15: easy run pace 7:10-7:40/km & interval pace ± 6:20/km
Don't wait any longer; get your training plan now to work towards your personal goal!
And if you enjoy becoming even faster at running after achieving this goal, you could consider continuing with the ‘Half Marathon sub 2h’ training plan.
===
If you want to start with the half marathon training plan, it's essential that you already have a basic level of fitness. The sub 1h30 and 1h45 training plans assume you’re already capable of running 12k. The 2h and 2h15 training plans assume you’re able to run 10k already.
If you are not yet able to run 10k or 12k at an easy pace, you can start with a 10k training plan. With this 10-week plan, you'll prepare yourself to run 10k in your desired time. If you believe that you can quickly build up to being able to run 10k or 12k at an easy pace, you can also, for example, train for one or more weeks until you can complete a minimum of 10k or 12k. Once you achieve this, you can start with the half marathon training plan.
Not sure which half marathon training plan to choose? Below, I'll provide the paces you should aim for during an easy run and an interval training session for each of the three plans. An easy run should should always be performed at a relaxed pace, and you should be able to hold a conversation. The interval session is performed at a much faster pace. For example, you should be able to maintain a pace for 10 x 1k with 2 minutes of jogging in between.
Half marathon sub 1h30: easy run pace 5:00-5:30/km & interval pace ± 4:15/km
Half marathon sub 1h45: easy run pace 5:50-6:20/km & interval pace ± 5:00/km
Half marathon sub 2h: easy run pace 6:30-7:00/km & interval pace ± 5:40/km
Half marathon sub 2h15: easy run pace 7:10-7:40/km & interval pace ± 6:20/km
File type:
Downloadable – PDF
