The Beginning

It was a chilly Saturday morning, the kind where the dew still clings to the pavement and the world feels hushed. I laced up my shoes, checked the clock, and imagined the finish line of the half marathon I’d run three months later. The goal was bold: 2 hours 5 minutes. As I set off, each stride felt like a question—Can I really hold that pace for 13.1 miles? The answer, I learned, isn’t just in the legs; it’s in the plan you follow and the story you tell yourself along the way.

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The Goal

A 2:05 half marathon translates to an average pace of 9:20 per mile (5:48 per km). Hitting that time demands:

• Speed – the ability to sustain sub‑10‑minute miles for over an hour.
• Endurance – a solid aerobic base that lets you stay comfortable while the clock ticks.
• Mindset – confidence in pacing, resilience on tough days, and the discipline to stick to the schedule.

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Pre‑Requisites

Before you dive in, make sure you can comfortably meet these baseline markers:

• Current 10K time: 45–50 minutes (or equivalent fitness). This shows you have the speed foundation.
• Weekly mileage: 20–30 miles (32–48 km) for at least the past 4 weeks.
• Recent long run: 10–12 miles (16–19 km) completed without injury.

If you’re within these ranges, you’re ready. If not, consider adding a 4‑week base‑building phase focused on easy runs and gradual mileage increases.

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How the Plan Works

Workout Type	Purpose	Typical Pace / Effort
Easy Run	Build aerobic volume while promoting recovery.	Conversational pace (≈ 11:30–12:30 min/mi).
Tempo Run	Raise lactate threshold; teach the body to run “comfortably hard.”	9:45–10:00 min/mi (≈ 80‑85 % HRmax).
Interval	Develop speed and VO₂ max.	Short repeats (400 m‑800 m) at 8:30 min/mi, with equal jog recovery.
Long Run (LR)	Extend endurance and teach fat‑burning efficiency.	11:30 min/mi, finish the last 2 mi at goal race pace (9:20 min/mi).
Recovery / Rest	Allow adaptation and prevent overtraining.	Complete rest or light cross‑training (e.g., cycling, swimming).
Cross‑Training	Strengthen supporting muscles and improve overall fitness.	Low‑impact activity 30–45 min at moderate effort.

Pace zones are guidelines; listen to your perceived effort and adjust for hills, wind, or fatigue.

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Weekly Plan (12 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Easy 4 mi	Interval 5×400 m	Easy 5 mi	Rest or XT	LR 9 mi	Easy 3 mi
2	Rest	Easy 4 mi	Tempo 4 mi @9:45	Easy 5 mi	Rest or XT	LR 10 mi	Easy 3 mi
3	Rest	Easy 5 mi	Interval 4×800 m	Easy 5 mi	Rest or XT	LR 11 mi	Easy 4 mi
4	Rest	Easy 5 mi	Tempo 5 mi @9:45	Easy 5 mi	Rest or XT	LR 12 mi (last 2 mi @9:20)	Easy 4 mi
5	Rest	Easy 5 mi	Interval 6×400 m	Easy 5 mi	Rest or XT	LR 10 mi (cut‑back)	Easy 4 mi
6	Rest	Easy 5 mi	Tempo 5 mi @9:30	Easy 5 mi	Rest or XT	LR 13 mi (last 3 mi @9:20)	Easy 4 mi
7	Rest	Easy 5 mi	Interval 5×800 m	Easy 5 mi	Rest or XT	LR 11 mi	Easy 4 mi
8	Rest	Easy 5 mi	Tempo 6 mi @9:30	Easy 5 mi	Rest or XT	LR 14 mi (last 3 mi @9:20)	Easy 4 mi
9	Rest	Easy 5 mi	Interval 8×400 m	Easy 5 mi	Rest or XT	LR 12 mi	Easy 4 mi
10	Rest	Easy 5 mi	Tempo 6 mi @9:20	Easy 5 mi	Rest or XT	LR 15 mi (last 4 mi @9:20)	Easy 4 mi
11	Rest	Easy 4 mi	Interval 4×800 m	Easy 4 mi	Rest or XT	LR 10 mi (taper)	Easy 3 mi
12	Rest	Easy 3 mi	Tempo 3 mi @9:20	Rest	Rest	Race Day 13.1 mi	Recovery walk / stretch

XT = optional cross‑training (bike, swim, yoga). Adjust mileage up or down 10 % based on how you feel.

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Detailed Workout Descriptions

Easy Run

• Warm‑up: 5‑10 min easy jog.
• Run at a pace where you can hold a conversation.
• Cool‑down: 5 min walk + light stretching.

Tempo Run

1. Warm‑up: 10 min easy.
2. Steady effort: 20‑30 min at “comfortably hard” – you could speak a few words at a time.
3. Cool‑down: 10 min easy.

Interval Session

• Warm‑up: 10‑15 min easy.
• Main set: Choose the distance (400 m or 800 m). Run fast (target 8:30 min/mi for 400 m) followed by equal time jogging recovery.
• Example: 5×400 m → 400 m jog, repeat.
• Cool‑down: 10 min easy.

Long Run (LR)

• Build up mileage gradually; keep the bulk at an easy pace.
• In weeks that call for “goal‑pace finish,” run the final 2‑4 mi at 9:20 min/mi to rehearse race effort.
• Practice nutrition (gels, water) as you would on race day.

Recovery / Rest Day

• No running. Focus on sleep, hydration, and gentle movement (walking, foam rolling).

Cross‑Training (XT)

• Choose a low‑impact activity that you enjoy.
• Keep heart rate moderate (≈ 70 % HRmax) for 30‑45 min.

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Notes & Tips

• Progression: Increase weekly mileage by no more than 10 % to avoid overuse injuries.
• Pacing Tools: Use a GPS watch or phone app to monitor pace zones; adjust for terrain.
• Adaptive Planning: If a hard day forces you to miss a key workout, swap it with an easy run and keep the long run intact.
• Strength: Add a short strength circuit (core, glutes, hamstrings) 2‑3 times per week.
• Nutrition: Aim for 30‑60 g of carbs per hour on long runs; stay hydrated.
• Mindset: Treat each workout as a rehearsal, not a test. Celebrate small wins – a smooth interval or an easy long run.
• Common Mistakes:
  • Starting too fast on the long run.
  • Ignoring pain – rest if you feel sharp or persistent soreness.
  • Skipping the easy days; they are the glue that holds the plan together.

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FAQ

Q: I missed a tempo run. What should I do? A: Replace the next easy run with the tempo, or shift the tempo to the following week and keep the original long run. Maintaining overall weekly volume is more important than a single session.

Q: My paces feel off on hills. Should I adjust? A: Yes. On hilly routes, aim for effort‑based pacing: keep heart‑rate or perceived effort consistent rather than focusing on exact minutes per mile.

Q: I’m feeling sore after interval days. Is that normal? A: Some muscle fatigue is expected. If soreness persists >48 h, cut the intensity, add extra recovery, and ensure you’re stretching and foam‑rolling.

Q: Can I run on a treadmill for the long run? A: Absolutely. Set the incline to 1‑2 % to mimic outdoor resistance and practice your race‑pace splits.

Q: How do I know if I’m ready for race day? A: In the final week, you should feel strong after the 3‑mile tempo and confident that the 9:20 min/mi pace feels sustainable for at least 6‑8 mi.

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Closing & Suggested First Workout

The beauty of chasing a 2:05 half marathon is that every mile you log writes a new paragraph of your own story. Consistency, patience, and a willingness to listen to your body will turn the daunting 9:20‑minute‑per‑mile pace into something familiar.

Start today with a simple Easy Run:

• 4 mi at a conversational pace.
• Focus on relaxed breathing and good form.
• Celebrate the fact that you’ve taken the first step toward the finish line.

Keep the plan flexible, trust the process, and enjoy the journey. Your 2:05 finish line is waiting – one stride at a time.

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References

• OTP Endurance Sports Half Marathon | running Training Plan | TrainingPeaks (Blog)
• MyProCoach Intermediate Half Marathon + Free Email Access to Coach: 10 Weeks | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 12 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• BCA | Half Marathon ~ 6 wks. - ELITE - (7.5-8hrs/wk) + Free Consultation | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 16 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• Half Marathon Training Plan | running Training Plan | TrainingPeaks (Blog)
• LEVEL 1 HALF MARATHON | Training Plan | TrainingPeaks (Blog)
• Guto’s Fernandes Plan - Half Marathon - Beginner - 14 Week - E-mail access to coach ( 2-5 Hrs/wk) | running Training Plan | TrainingPeaks (Blog)