Chasing a 2:10 Half Marathon: A 10‑Week Journey

The Goal

Target: Half Marathon (13.1 miles) in 2 hours 10 minutes

Hitting a 2:10 finish means averaging 10:00 minutes per mile. It demands a blend of speed, endurance, and mental toughness. You’ll need a solid aerobic base, the ability to sustain a steady tempo pace, and confidence in handling faster intervals without burning out.

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Pre‑Requisites

Before you dive into the plan, make sure you can comfortably:

• Run at least 5 miles at an easy pace without stopping.
• Complete a 5K in 25‑28 minutes (roughly 8:00–9:00 min/mile) – this is a good indicator that your speed is in the right ballpark.
• Log 15‑25 miles per week for the past three weeks.
• Have no lingering injuries and be cleared for moderate‑to‑high volume training.

If you meet most of these criteria, you’re ready to start. If not, spend a few weeks building the base mileage first.

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How the Plan Works

The plan is built around four core workout types:

Workout	Purpose	Typical Pace / Effort
Easy Run	Recovery, builds aerobic mileage	Conversational, 60‑70 % of max HR
Tempo Run	Improves lactate threshold (the pace you can hold for an hour)	15‑20 seconds slower than goal half‑marathon pace (≈10:15‑10:30 min/mile)
Interval Session	Boosts VO₂ max and running economy	Faster than goal pace, 5K‑10K race effort (≈8:00‑8:30 min/mile)
Long Run	Enhances endurance, teaches the body to burn fat efficiently	Easy to moderate, 60‑75 % of max HR, typically 1‑2 min slower per mile than goal pace

Recovery days are just as important – they allow the physiological adaptations to solidify. Cross‑training (cycling, swimming, yoga) can replace an easy run if you need a low‑impact day.

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Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or light cross‑train	Easy 4 mi	Intervals 5×400 m @ 5K pace, 90 s jog	Easy 3 mi	Rest	Long 7 mi (easy)	Rest
2	Rest	Easy 4 mi	Tempo 3 mi (incl. 2 mi at tempo)	Easy 3 mi	Rest	Long 8 mi (easy)	Rest
3	Rest	Easy 5 mi	Intervals 4×800 m @ 5K‑10K pace, 2 min jog	Easy 3 mi	Rest	Long 9 mi (easy)	Rest
4	Rest	Easy 5 mi	Tempo 4 mi (incl. 3 mi at tempo)	Easy 3 mi	Rest	Long 10 mi (easy)	Rest
5	Rest	Easy 5 mi	Intervals 6×400 m @ 5K pace, 90 s jog	Easy 4 mi	Rest	Long 11 mi (easy)	Rest
6	Rest	Easy 5 mi	Tempo 5 mi (incl. 4 mi at tempo)	Easy 4 mi	Rest	Long 12 mi (easy)	Rest
7	Rest	Easy 5 mi	Intervals 5×800 m @ 5K‑10K pace, 2 min jog	Easy 4 mi	Rest	Long 10 mi (last 2 mi at goal half‑marathon pace)	Rest
8	Rest	Easy 5 mi	Tempo 5 mi (incl. 4 mi at tempo)	Easy 4 mi	Rest	Long 13 mi (easy)	Rest
9	Rest	Easy 4 mi	Intervals 4×1200 m @ 5K‑10K pace, 2 min jog	Easy 4 mi	Rest	Long 8 mi (cut‑back, easy)	Rest
10	Rest	Easy 3 mi	Tempo 3 mi (incl. 2 mi at tempo)	Easy 2 mi	Rest	Race‑Week: 2‑mi shake‑out (easy)	Race Day – Half Marathon 2:10 goal

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

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Detailed Workout Descriptions

Easy Run

1. Warm‑up: 5‑10 min of brisk walking or light jogging.
2. Run at a pace where you could hold a conversation (≈60‑70 % max HR).
3. Cool‑down: 5 min of easy jogging + gentle stretching.

Tempo Run

1. Warm‑up: 10 min easy.
2. Transition: 1‑2 min easy jog.
3. Main set: Run at goal half‑marathon pace + 15‑20 s per mile (≈10:15‑10:30 min/mile). Start with 2 mi, build to 4 mi as weeks progress.
4. Cool‑down: 10 min easy.

Interval Session

1. Warm‑up: 10‑15 min easy.
2. Main set: Perform the prescribed repeats (e.g., 5×400 m) at 5K race effort (≈8:00‑8:30 min/mile). Keep recovery jogs 1–2 min between repeats.
3. Cool‑down: 10 min easy.
4. Focus on good form: short stride, quick turnover, relaxed shoulders.

Long Run

1. Warm‑up: 5‑10 min easy.
2. Run at a comfortable endurance pace, roughly 1‑2 min slower per mile than goal race pace. The goal is time on feet, not speed.
3. In weeks 7‑8, finish the last 2 mi at goal race pace to practice pacing.
4. Cool‑down: 10 min easy + stretch.

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Notes & Tips

• Progression: Increase weekly mileage by no more than 10 % to avoid overuse injuries.
• Recovery: Prioritize sleep, hydration, and balanced nutrition (carbs for fuel, protein for repair).
• Pacing Tools: Use a heart‑rate monitor or a GPS watch that shows pace zones; stay in the prescribed zone for each workout.
• Common Mistakes:
  • Running tempo or interval sessions too fast – you’ll burn out early.
  • Skipping easy days – you’ll jeopardize the aerobic base.
  • Ignoring niggling aches – address them with rest, foam‑rolling, or professional help before they become injuries.
• Adaptability: If a day feels unusually tough, swap a hard session for an easy run or rest. Consistency over perfection.
• Mental Strategies: Practice “split‑focus” – concentrate on the next mile rather than the whole distance during long runs.

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FAQ

Q: I missed a key workout. What should I do? A: If you miss a tempo or interval, do not double‑up later in the week. Replace it with an easy run and keep the rest of the schedule intact.

Q: My paces feel off. How can I adjust? A: Re‑calculate paces using a recent race time (5K or 10K). If you don’t have a race, run a 1‑mile time trial and base your zones on that effort.

Q: Can I substitute cross‑training for an easy run? A: Yes, low‑impact activities like swimming or cycling can replace an easy run, but keep the intensity light.

Q: I’m feeling sore after intervals. Is that normal? A: Some muscle fatigue is expected. Use active recovery (light jog, foam‑roll) and ensure you’re fueling carbs within 30 minutes post‑workout.

Q: What if I’m a beginner and can’t hit the mileage? A: Extend the plan by adding a 2‑week base phase where you gradually build to 4‑5 miles on easy days before starting week 1.

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Closing & Workout Suggestion

The beauty of chasing a 2:10 half‑marathon is that every mile you log writes a new line in your personal story. The plan above gives you a roadmap, but the real magic happens when you lace up, trust the process, and celebrate the small victories – a smoother stride, a steadier breath, a faster interval.

Start today with a simple “Workout of the Week”: Easy 4 mi at conversational pace followed by a 10‑minute stretch. Mark the day in your calendar, set a reminder, and let the rhythm begin.

Remember: consistency is king, patience is queen, and you are the author of every finish line you cross.

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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)