Distance: Half marathon (21.1km)
Target pace: 7:07 per km
Our Sub 2 hour 30 half marathon training plan is over 12 weeks and is completely free to use.
You can decide if you want to do all 12 weeks or start at any point during the training plan, it's completely up to you.
This lower mileage plan provides the building blocks to a well rounded and effective training schedule. We have 12 tempo sessions, 12 easy days and 12 long runs of which some will have quicker pace targets as you tick off the weeks so that you can gauge your progress towards getting that target time. Try to spread the runs through the week to give your body enough time for recovery. If you feel like you need more time on the road, hit up your local ParkRun for a 5K tempo run on Saturdays, or have a look at some of our other plans for some interval session ideas. Whether this is your first half, or 150 minutes is a your next big milestone target, we think this plan should get you there.
Ready to get started on your journey?
Week 1 -
Distance: 19.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 3km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Race - 10km
Pace: 7:07 / km
Week 2 -
Distance: 21.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 10km
Pace: 8:02 - 8:59 / km
Week 3 -
Distance: 23.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 11km
Pace: 8:02 - 8:59 / km
Week 4 -
Distance: 21.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Race - 10km
Pace: 7:07 / km
Week 5 -
Distance: 25.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 13km
Pace: 8:02 - 8:59 / km
Week 6 -
Distance: 29.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 8km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 15km
Pace: 8:02 - 8:59 / km
Week 7 -
Distance: 29.0 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 5km (Race pace), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 16km
Pace: 8:02 - 8:59 / km
Week 8 -
Distance: 31.0 km -
Number of runs: 3
Monday
Rest
Tuesday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 6:31 - 7:01 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 17km
Pace: 8:02 - 8:59 / km
Week 9 -
Distance: 35.0 km -
Number of runs: 3
Monday
Rest
Tuesday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 6:31 - 7:01 / km
Wednesday
Rest
Thursday
Easy - 8km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 19km
Pace: 8:02 - 8:59 / km
Week 10 -
Distance: 33.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Tempo - 1.5km WU, 3.2km (T), 1.5km CD
Pace: 6:31 - 7:01 / km
Wednesday
Rest
Thursday
Easy - 8km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 19km
Pace: 8:02 - 8:59 / km
Week 11 -
Distance: 26.2 km -
Number of runs: 3
Monday
Rest
Tuesday
Race pace - 1.5km WU, 3.2km (RP), 1.5km CD
Pace: 7:07 / km
Wednesday
Rest
Thursday
Easy - 10km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Race - 10km
Pace: 7:07 / km
Week 12 -
Distance: 31.1 km -
Number of runs: 3
Monday
Rest
Tuesday
Easy - 5km
Pace: 7:47 - 8:17 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 7:47 - 8:17 / km
Friday
Rest
Saturday
Rest
Sunday
Race - 21.1km
Pace: 7:07 / km
