Distance: Half marathon (21.1km)
Target pace: 6:24 per km
Our Sub 2 hour 15 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.
Awesome, you've chosen a plan that should give you a tough but rewarding challenge. A half-marathon at this pace requires the perfect balance of working on speed but also getting a lot of miles under your belt, and this plan reflects that. Aim to get as many of the mid-week speed sessions done and also carve out a couple of hours at the weekend for a nice slow long run. We've added more timed long runs than normal so you can keep tabs on your progress towards hitting your target pace after the 12 weeks. As always, those easy days can be replaced with some lower impact or strength work, alternatively recharge with some yoga or a full rest day.
Ready to get started on your journey?
Week 1 -
Distance: 26.6 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 600m (F) x 200m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Race pace - 1.5km WU, 3.2km (RP), 1.5km CD
Pace: 6:24 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Race - 10km
Pace: 6:24 / km
Week 2 -
Distance: 28.2 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 300m (F) x 200m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Race pace - 1.5km WU, 3.2km (RP), 1.5km CD
Pace: 6:24 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 11km
Pace: 7:18 - 8:12 / km
Week 3 -
Distance: 33.8 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 1.2km (F) x 400m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 13km
Pace: 7:18 - 8:12 / km
Week 4 -
Distance: 30.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 600m (F) x 400m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Race - 10km
Pace: 6:24 / km
Week 5 -
Distance: 34.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 400m (F) x 200m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 15km
Pace: 7:18 - 8:12 / km
Week 6 -
Distance: 35.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 300m (F) x 200m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 16km
Pace: 7:18 - 8:12 / km
Week 7 -
Distance: 37.4 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 8 x 200m (F) x 100m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 19km
Pace: 7:18 - 8:12 / km
Week 8 -
Distance: 41.1 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 800m (F) x 200m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Race - 21.1km
Pace: 6:24 / km
Week 9 -
Distance: 40.6 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 600m (F) x 100m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 21.1km
Pace: 7:18 - 8:12 / km
Week 10 -
Distance: 41.2 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 8 x 300m (F) x 100m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 5:52 - 6:22 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 22km
Pace: 7:18 - 8:12 / km
Week 11 -
Distance: 29.3 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 1.5km (F) x 200m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Race pace - 1.5km WU, 3.2km (RP), 1.5km CD
Pace: 6:24 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Long run - 10km
Pace: 7:18 - 8:12 / km
Week 12 -
Distance: 35.9 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 200m (F) x 100m (S), 1.5km CD
Pace: 5:08 - 5:32 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 7:03 - 7:33 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 7:03 - 7:33 / km
Sunday
Race - 21.1km
Pace: 6:24 / km
