20-Week Half Marathon Training Plan for 2:30 Goal

Certainly! Here’s a 20-week half marathon training plan aiming for a 2:30 finish time on October 7, 2024. This plan balances running, strength training, and rest to help you achieve your goal. It assumes you have a base level of fitness and can run at least 3 miles comfortably.

Overview

  • Goal: Finish half marathon in 2:30 (11:27 min/mile pace)
  • Start Date: May 20, 2024
  • End Date: October 7, 2024

Weekly Structure

  • Monday: Rest or Cross-training (CT)
  • Tuesday: Interval Training
  • Wednesday: Easy Run
  • Thursday: Tempo Run
  • Friday: Rest or Cross-training (CT)
  • Saturday: Long Run
  • Sunday: Recovery Run or Rest

Training Plan

Weeks 1-4 (Base Building)

Week 1:

  • Mon: Rest/CT
  • Tue: 3 miles (easy)
  • Wed: 3 miles (easy)
  • Thu: 3 miles (easy)
  • Fri: Rest/CT
  • Sat: 4 miles (long)
  • Sun: Rest Week 2:
  • Mon: Rest/CT
  • Tue: 3 miles (easy)
  • Wed: 3 miles (easy)
  • Thu: 3 miles (easy)
  • Fri: Rest/CT
  • Sat: 5 miles (long)
  • Sun: Rest Week 3:
  • Mon: Rest/CT
  • Tue: 3 miles (easy)
  • Wed: 4 miles (easy)
  • Thu: 3 miles (easy)
  • Fri: Rest/CT
  • Sat: 6 miles (long)
  • Sun: Rest Week 4:
  • Mon: Rest/CT
  • Tue: 3 miles (easy)
  • Wed: 4 miles (easy)
  • Thu: 3 miles (easy)
  • Fri: Rest/CT
  • Sat: 7 miles (long)
  • Sun: Rest

Weeks 5-8 (Building Endurance and Speed)

Week 5:

  • Mon: Rest/CT
  • Tue: 4 miles (easy)
  • Wed: 3 x 800m intervals (with 400m rest)
  • Thu: 4 miles (easy)
  • Fri: Rest/CT
  • Sat: 8 miles (long)
  • Sun: Rest Week 6:
  • Mon: Rest/CT
  • Tue: 4 miles (easy)
  • Wed: 4 miles (tempo run)
  • Thu: 4 miles (easy)
  • Fri: Rest/CT
  • Sat: 9 miles (long)
  • Sun: Rest Week 7:
  • Mon: Rest/CT
  • Tue: 4 miles (easy)
  • Wed: 3 x 1 mile intervals (with 800m rest)
  • Thu: 4 miles (easy)
  • Fri: Rest/CT
  • Sat: 10 miles (long)
  • Sun: Rest Week 8:
  • Mon: Rest/CT
  • Tue: 4 miles (easy)
  • Wed: 5 miles (tempo run)
  • Thu: 4 miles (easy)
  • Fri: Rest/CT
  • Sat: 6 miles (easy)
  • Sun: Rest

Weeks 9-12 (Increasing Mileage)

Week 9:

  • Mon: Rest/CT
  • Tue: 4 miles (easy)
  • Wed: 4 x 800m intervals (with 400m rest)
  • Thu: 5 miles (easy)
  • Fri: Rest/CT
  • Sat: 11 miles (long)
  • Sun: Rest Week 10:
  • Mon: Rest/CT
  • Tue: 5 miles (easy)
  • Wed: 5 miles (tempo run)
  • Thu: 5 miles (easy)
  • Fri: Rest/CT
  • Sat: 12 miles (long)
  • Sun: Rest Week 11:
  • Mon: Rest/CT
  • Tue: 5 miles (easy)
  • Wed: 3 x 1 mile intervals (with 800m rest)
  • Thu: 5 miles (easy)
  • Fri: Rest/CT
  • Sat: 6 miles (easy)
  • Sun: Rest Week 12:
  • Mon: Rest/CT
  • Tue: 5 miles (easy)
  • Wed: 6 miles (tempo run)
  • Thu: 5 miles (easy)
  • Fri: Rest/CT
  • Sat: 13 miles (long)
  • Sun: Rest

Weeks 13-16 (Peak Training)

Week 13:

  • Mon: Rest/CT
  • Tue: 5 miles (easy)
  • Wed: 5 x 800m intervals (with 400m rest)
  • Thu: 6 miles (easy)
  • Fri: Rest/CT
  • Sat: 10 miles (long)
  • Sun: Rest Week 14:
  • Mon: Rest/CT
  • Tue: 5 miles (easy)
  • Wed: 6 miles (tempo run)
  • Thu: 6 miles (easy)
  • Fri: Rest/CT
  • Sat: 14 miles (long)
  • Sun: Rest Week 15:
  • Mon: Rest/CT
  • Tue: 6 miles (easy)
  • Wed: 4 x 1 mile intervals (with 800m rest)
  • Thu: 6 miles (easy)
  • Fri: Rest/CT
  • Sat: 8 miles (easy)
  • Sun: Rest Week 16:
  • Mon: Rest/CT
  • Tue: 6 miles (easy)
  • Wed: 7 miles (tempo run)
  • Thu: 6 miles (easy)
  • Fri: Rest/CT
  • Sat: 15 miles (long)
  • Sun: Rest

Weeks 17-20 (Tapering)

Week 17:

  • Mon: Rest/CT
  • Tue: 6 miles (easy)
  • Wed: 6 x 800m intervals (with 400m rest)
  • Thu: 5 miles (easy)
  • Fri: Rest/CT
  • Sat: 10 miles (long)
  • Sun: Rest Week 18:
  • Mon: Rest/CT
  • Tue: 5 miles (easy)
  • Wed: 7 miles (tempo run)
  • Thu: 5 miles (easy)
  • Fri: Rest/CT
  • Sat: 8 miles (long)
  • Sun: Rest Week 19:
  • Mon: Rest/CT
  • Tue: 4 miles (easy)
  • Wed: 4 x 800m intervals (with 400m rest)
  • Thu: 4 miles (easy)
  • Fri: Rest/CT
  • Sat: 6 miles (easy)
  • Sun: Rest Week 20 (Race Week):
  • Mon: Rest/CT
  • Tue: 3 miles (easy)
  • Wed: 3 miles (easy)
  • Thu: 2 miles (easy)
  • Fri: Rest
  • Sat: Rest
  • Sun: Race Day! (13.1 miles)

Additional Tips

  • Warm-Up and Cool-Down: Include a 5-10 minute warm-up and cool-down with each run.
  • Strength Training: Incorporate strength training twice a week focusing on core and lower body.
  • Cross-Training: Consider swimming, cycling, or yoga on cross-training days.
  • Hydration and Nutrition: Maintain a balanced diet and stay hydrated, especially during long runs.
  • Listen to Your Body: Adjust the plan if you feel fatigued or experience pain. Rest is crucial for recovery. Good luck with your training and race day!