Half Marathon - Sub 2:30
Plan Length: 12 Weeks
This plan was written by Connor Winter who is a 28:21 10K runner. The whole objective of this program is to give you a run/walk plan for a 4 week Turkey Trot build. This plan assumes that you have no previous running experience and is designed to slowly introduce you to running using a run/walk method.
A few IMPORTANT training details:
1. Walking (14:00+ per mile) - Walking pace should be a brisk walk that you can sustain for up to 30 minutes. This will help your body adjust to the impact of running and walking.
2.Easy Running (13:35.19-12:50 per mile) - This should be an easy pace to maintain for an hour of running.
3.Moderate Running (12:10-11:30 per mile) - This pace should be a little more difficult and you should be able to run this pace for 30-45 minutes
4. Tempo Running (11:15-10:55 per mile) - This pace should be a bit uncomfortable and you should be able to run this pace for 15-25 minutes.
4. Race Pace (10:45-10:30 per mile) - This is the pace that should be almost all out and you will be able to sustain this pace on race day.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run
This should be a very easy run. If you run with a friend, you should be able to hold a conversation comfortably with them the entire time. If you're running on your own, just try to keep your breathing easy and the pace light.
Planned: 2.0 mi
Rest Day
Take today off from running. If possible, find some time to foam roll, stretch out, and be sure to drink lots of water throughout the day.
Run
This should be a very easy run. If you run with a friend, you should be able to hold a conversation comfortably with them the entire time. If you're running on your own, just try to keep your breathing easy and the pace light.
Planned: 3.0 mi
Rest Day
Take today off from running. If possible, find some time to foam roll, stretch out, and be sure to drink lots of water throughout the day.
Rest Day
Take today off from running. If possible, find some time to foam roll, stretch out, and be sure to drink lots of water throughout the day.
Run
This should be a very easy run. If you run with a friend, you should be able to hold a conversation comfortably with them the entire time. If you're running on your own, just try to keep your breathing easy and the pace light.
Planned: 4.0 mi
Rest Day
Take today off from running. If possible, find some time to foam roll, stretch out, and be sure to drink lots of water throughout the day.
Other Half Marathon Plans
| Plan Name | # Weeks | |
|---|---|---|
| Half Marathon - Entry Level | 12 weeks | Preview |
| Half Marathon - Sub 1:08 | 16 weeks | Preview |
| Half Marathon - Sub 1:30 | 8 weeks | Preview |
| Half Marathon - Sub 1:30 | 12 weeks | Preview |
| Half Marathon - Sub 1:45 | 16 weeks | Preview |
| Half Marathon - Sub 2:00 | 12 weeks | Preview |
| Half Marathon - Sub 2:00 | 8 weeks | Preview |
| Half Marathon - Sub 2:30 | 8 weeks | Preview |
| Half Marathon - Sub 3:00 | 8 weeks | Preview |
| Half Marathon- Sub 2:30 | 12 weeks | Preview |
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