The Beginning

I still remember the morning I lined up at the park for a casual 5K. The sun was just peeking over the trees, and the crowd’s chatter felt like a low‑key soundtrack to my own thoughts. As I settled into my rhythm, a stranger beside me whispered, “I’m aiming for a 1:55 half‑marathon this fall.” I laughed, thinking, That’s a whole different beast. Little did I know that in the months to come, that off‑hand comment would become the spark for my own pursuit of a sub‑2‑hour half‑marathon. The journey from a 5K jog to a 1:55 half‑marathon isn’t just about speed—it’s about learning to trust the process, listening to your body, and finding joy in the miles.

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The Goal

Target: 13.1 miles (21.1 km) in 1 hour 55 minutes.

To hit this mark you need an average pace of 8:38 per mile (or 5:22 per km). That pace feels comfortably hard for most runners—fast enough to be a clear step up from a leisurely long run, yet sustainable when you’ve built the right mix of endurance, speed, and mental toughness.

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Pre‑Requisites

Before diving into the plan, make sure you’ve got a solid base:

• Current half‑marathon or 10K time: ≤ 2:15 (half) or ≤ 45 min (10K). If you can comfortably run 8 km at 8:45‑9:00 min/mile, you’re in the right zone.
• Weekly mileage: 15‑25 miles (24‑40 km) for at least the past 4 weeks.
• Consistency: Running at least 4 days per week with one long run.
• Injury‑free: No lingering aches that worsen with training.

If you’re not quite there yet, add a 2‑4 week “base” phase of easy runs and gradual mileage buildup before starting the 10‑week schedule.

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How the Plan Works

Workout Type	Purpose	Typical Pace / Effort
Easy Run	Build aerobic base, promote recovery	60‑75 % of max HR, ~1 min slower than goal pace (≈9:45‑10:00 /mi)
Tempo Run	Raise lactate threshold, teach you to hold “comfortably hard” effort	Goal pace + 20‑30 s per mile (≈8:10‑8:20 /mi)
Interval	Develop speed and VO₂ max	5K‑10K race pace (≈7:30‑7:45 /mi) with equal jog recovery
Long Run	Boost endurance, teach fuel strategy	Easy pace, 1‑2 min slower than goal pace (≈10:00‑10:30 /mi)
Recovery / Rest	Allow adaptation, prevent over‑training	Complete rest or light cross‑training (cycling, swimming, yoga)
Cross‑Train	Strengthen complementary muscles, add variety	Low‑impact activity 30‑45 min

The plan follows the classic progress‑peak‑taper model: mileage and intensity rise for 6‑7 weeks, then a short “cut‑back” week, followed by a 2‑week taper to ensure you arrive at race day fresh.

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Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest / Light cross‑train	Easy 4 mi (9:45‑10:00)	Tempo 3 mi total (1 mi @8:15, 2 mi easy)	Easy 4 mi	Rest	Long 7 mi (10:15)	Easy 3 mi
2	Rest	Easy 4 mi	Intervals 5×800 m @7:35 with 400 m jog	Easy 4 mi	Rest	Long 8 mi (10:15)	Easy 3 mi
3	Rest	Easy 5 mi	Tempo 4 mi (2 mi @8:15)	Easy 5 mi	Rest	Long 9 mi (10:15)	Easy 3 mi
4	Rest	Easy 5 mi	Intervals 6×800 m @7:35	Easy 5 mi	Rest	Long 10 mi (10:15)	Easy 4 mi
5	Rest	Easy 5 mi	Tempo 5 mi (3 mi @8:15)	Easy 5 mi	Rest	Long 11 mi (10:20)	Easy 4 mi
6	Rest	Easy 5 mi	Intervals 5×1 km @7:30 with 400 m jog	Easy 5 mi	Rest	Long 12 mi (10:20)	Easy 4 mi
7	Rest	Easy 5 mi	Tempo 5 mi (3 mi @8:15)	Easy 5 mi	Rest	Long 9 mi (cut‑back)	Easy 4 mi
8	Rest	Easy 5 mi	Intervals 4×1 mi @7:25 with 800 m jog	Easy 5 mi	Rest	Long 13 mi (10:20)	Easy 4 mi
9 (Taper)	Rest	Easy 4 mi	Tempo 4 mi (2 mi @8:15)	Easy 4 mi	Rest	Long 8 mi (10:15)	Easy 3 mi
10 (Race Week)	Rest	Easy 3 mi	Race‑pace 2 mi @8:38 (optional)	Rest	Light cross‑train	Rest	RACE DAY – Half Marathon (Goal 1:55)

All “Easy” runs can be done at a conversational pace. Adjust mileage up or down by 10 % if you feel overly fatigued.

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Detailed Workout Descriptions

Easy Run

• Warm‑up 5‑10 min of light jogging.
• Maintain a pace where you could hold a conversation; heart‑rate should stay in the aerobic zone.
• Cool‑down 5 min easy jog + stretch.

Tempo Run

• Warm‑up 10 min easy.
• 20‑30 min at “comfortably hard” – you could speak a few words at a time, but not full sentences. Aim for the tempo pace listed.
• Cool‑down 10 min easy.
• If you’re new to tempo work, start with 15 min and build.

Interval Session

• Warm‑up 10‑15 min easy + dynamic drills.
• Run the specified distance (800 m, 1 km, or 1 mi) at the target interval pace. Use a GPS watch or track.
• Recover with an easy jog or walk equal to the effort time (e.g., 400 m jog after each 800 m).
• Finish with 10 min cool‑down and stretch.

Long Run

• Start at an easy pace; the goal is time on feet, not speed.
• Every 3‑4 miles, insert a short “pick‑up” of 1‑2 minutes at goal half‑marathon pace to familiarize your legs.
• Hydrate and practice any race‑day nutrition you plan to use.

Recovery / Rest Day

• Complete rest or very light activity (walk, yoga, gentle bike). The purpose is to let the body repair.

Cross‑Training

• Choose a low‑impact activity that you enjoy – swimming, cycling, elliptical, or a strength‑training circuit focusing on core and lower‑body stability.

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Notes & Tips

• Progression: If a week feels too hard, repeat the previous week before moving forward. Conversely, if you breeze through, add 0.5‑1 mi to the easy runs.
• Pacing Tools: Use perceived effort, heart‑rate zones, or a GPS watch to stay in the prescribed ranges. Adjust for weather, terrain, and fatigue.
• Recovery: Prioritize sleep (7‑9 h), hydration, and protein‑rich meals within 30 min post‑run.
• Common Mistakes:
  • Skipping easy days and turning every run into a hard effort.
  • Ignoring nagging aches; address them early with rest or physiotherapy.
  • Trying to hit exact paces on a brand‑new route; allow for terrain variations.
• Mental Strategies: Break the long run into segments, use mantras, or run with a partner for motivation.
• Taper Awareness: The last two weeks are about sharpening, not building. Cut mileage, keep intensity, and focus on rest.

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FAQ

Q: I missed a key workout, can I just do it later? A: Treat it as a “make‑up” only if you’re still early in the week and the missed session wasn’t a long run. Otherwise, keep the schedule intact and let the missed effort be part of the learning process.

Q: My paces feel off. How do I adjust? A: Re‑calculate using a recent race time (5K, 10K, or half). If you’re consistently faster or slower, shift all target paces by ~5‑10 seconds per mile.

Q: I’m dealing with mild shin splints. Should I keep training? A: Reduce impact – swap one run for cross‑training, add extra rest, and incorporate calf/shin strengthening. If pain persists > 2 days, seek professional advice.

Q: Can I run on trails instead of roads? A: Yes, but expect slightly slower paces on technical sections. Keep the effort level consistent; adjust distance if needed to match the time.

Q: How much strength work should I add? A: Two short sessions per week (20‑30 min) focusing on glutes, core, and hamstrings can boost running economy and injury resistance.

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Closing & Workout Suggestion

The beauty of chasing a 1:55 half‑marathon is that every mile teaches you something new—about discipline, about listening to your body, and about the joy of steady progress. Stick with the plan, be flexible, and celebrate the small victories: a smoother tempo, a longer comfortable run, a stronger finish.

Starter Workout: If you’re ready to dive in, try this simple “Tempo Intro” on a Tuesday:

1. Warm‑up 10 min easy jog.
2. 3 × 5‑minute intervals at 8:15 /mi with 2‑minute easy jog between.
3. Cool‑down 10 min easy + stretch.

Feel the rhythm, note how your breathing settles, and know you’re on the road to that 1:55 finish line. Happy training!

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References

• 1/2 Marathon 12 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 16 Week Beginner | running Training Plan | TrainingPeaks (Blog)