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!