RW's 12-week sub-2:30 Half-Marathon training plan

The half-marathon training plan for runners looking for a sub 2 hours 30 finish:

Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.

Week one

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.

Week two

Week three

Week four

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.

Week five

Week six

For most groups, 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. We haven’t put a race target in for the this run-walk group, though it would be possible to do a 10-miler as part of the training that weekend.

Week seven

Week eight

Week nine

Week 10

Week 11

For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.

Week 12

Not the right training plan for you? We've got the best half-marathon training plans for every type of runner here.