half marathon plan for 2:15:00
Running 2:15:00 over the half marathon means holding 6:25/km from start to finish. It's an achievable goal with consistent training: this plan favours gradual progression, and 3 sessions a week are enough.
What this time implies
Equivalent times (Riegel formula); if your current times are far off, pick an intermediate goal:
- 5k 29:21
- 10k 1:01:11
- Marathon 4:41:28
The plan, week by week
Complete 12-week example, calibrated for a 2:15:00 goal (3 sessions/week). For a plan at YOUR paces aligned with YOUR race date: Personalize this plan
Training paces for this plan
- Tuesday 8 × 400 m at 5K pace (5:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 8 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 9 km (7:50/km)
- Tuesday 10 × 400 m at 5K pace (5:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 20 min at threshold (6:20/km), 15 min warm-up and cool-down
- Sunday Long run 10 km (7:50/km)
- Tuesday 6 × 600 m at 5K pace (5:50/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 10 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 11 km (7:50/km)
- Tuesday 8 × 400 m at 5K pace (5:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 8 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 9 km (7:50/km)
- Tuesday 6 × 800 m at 5K pace (5:50/km), 1:45 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 15 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 13 km with 3 km at marathon pace (6:40/km)
- Tuesday 5 × 1000 m at 5K pace (5:50/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 12 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 14 km with 4 km at marathon pace (6:40/km)
- Tuesday 8 × 600 m at 5K pace (5:50/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Thursday 25 min at threshold (6:20/km), 15 min warm-up and cool-down
- Sunday Long run 15 km with 5 km at marathon pace (6:40/km)
- Tuesday 6 × 1000 m at 5K pace (5:50/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 3 × 10 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 12 km (7:50/km)
- Tuesday 6 × 800 m at 5K pace (5:50/km), 1:45 jog recovery, 15 min warm-up and cool-down
- Thursday 30 min at threshold (6:20/km), 15 min warm-up and cool-down
- Sunday Long run 17 km with 6 km at marathon pace (6:40/km)
- Tuesday 5 × 1000 m at 5K pace (5:50/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 15 min at threshold (6:20/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 18 km with 3 km at marathon pace (6:40/km)
- Tuesday 6 × 400 m at 5K pace (5:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 15 min at threshold (6:20/km), 15 min warm-up and cool-down
- Sunday Long run 10 km (7:50/km)
- Tuesday 4 × 300 m at 5K pace (5:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Friday Easy run 4 km (7:50/km)
- Sunday RACE DAY: 21.1 km. Enjoy it!
This plan is generated by a published method from the information you provided. It is not medical advice: see a doctor before (re)starting running, listen to your body, and skip a session if something hurts.