Chasing 2:15 – A 12‑Week Half Marathon Journey

The Goal

A 2:15 finish means averaging 7:00 min/mile (or 4:21 min/km) for 13.1 mi. It blends speed and endurance: you need the stamina to stay relaxed for the long run, and the ability to hold a tempo pace for the middle miles. Mentally, it’s a test of confidence – you must believe you can sustain a comfortably hard effort for more than two hours.

Pre‑Requisites

Before you dive in, check that you can comfortably:

• Run 5 mi at an easy pace without stopping, or
• Finish a 10 K in ≤ 55 min (≈ 8:50 min/mile), or
• Log 15–20 mi of total weekly mileage for at least the past three weeks.

If you meet one of those markers, you’re ready for the 12‑week schedule below. If you’re a bit shy, add a 2‑week base‑building phase of easy runs and strides before starting.

How the Plan Works

Workout	Purpose	Typical Pace / Effort
Easy Run	Build aerobic base, promote recovery	60‑70 % of max HR, ~8:30‑9:30 min/mile
Tempo Run	Raise lactate threshold, teach you to run “comfortably hard”	85‑90 % of max HR, ~7:10‑7:20 min/mile
Interval	Boost VO₂ max and speed	Hard effort (90‑95 % HR), 5K‑10K race pace (≈ 7:00 min/mile) with equal jog recovery
Long Run (LSD)	Strengthen endurance, practice fueling	Easy pace, 60‑70 % HR, add 10‑15 % distance each week
Recovery / Rest	Allow adaptation, prevent injury	Complete rest or light cross‑training (cycling, swimming, yoga)
Cross‑Training	Improve overall fitness, give joints a break	30‑45 min moderate effort (e.g., elliptical, bike)

Weekly Plan (12 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Easy 4 mi	Tempo 3 mi (incl. 2 mi @7:20)	Easy 4 mi	Rest or Cross‑Train	Long 7 mi	Rest
2	Rest	Easy 5 mi	Intervals 4×800 m @7:00 / 400 m jog	Easy 4 mi	Rest or Cross‑Train	Long 8 mi	Rest
3	Rest	Easy 5 mi	Tempo 4 mi (incl. 3 mi @7:15)	Easy 5 mi	Rest or Cross‑Train	Long 9 mi	Rest
4	Rest	Easy 5 mi	Intervals 5×800 m @7:00 / 400 m jog	Easy 5 mi	Rest or Cross‑Train	Long 10 mi	Rest
5	Rest	Easy 5 mi	Tempo 5 mi (incl. 4 mi @7:10)	Easy 5 mi	Rest or Cross‑Train	Long 11 mi	Rest
6	Rest	Easy 6 mi	Intervals 6×800 m @7:00 / 400 m jog	Easy 5 mi	Rest or Cross‑Train	Long 12 mi	Rest
7	Rest	Easy 6 mi	Tempo 5 mi (incl. 4 mi @7:05)	Easy 5 mi	Rest or Cross‑Train	Long 13 mi	Rest
8	Rest	Easy 6 mi	Intervals 4×1 mi @7:00 / 800 m jog	Easy 5 mi	Rest or Cross‑Train	Long 10 mi (cut‑back week)	Rest
9	Rest	Easy 6 mi	Tempo 5 mi (incl. 4 mi @7:00)	Easy 5 mi	Rest or Cross‑Train	Long 14 mi	Rest
10	Rest	Easy 6 mi	Intervals 5×1 mi @7:00 / 800 m jog	Easy 5 mi	Rest or Cross‑Train	Long 15 mi	Rest
11	Rest	Easy 5 mi	Tempo 4 mi (incl. 3 mi @7:00)	Easy 4 mi	Rest or Cross‑Train	Long 10 mi (taper start)	Rest
12	Rest	Easy 4 mi	Light intervals 3×400 m @7:00	Easy 3 mi	Rest	Race Day – Half Marathon	Rest

Detailed Workout Descriptions

Easy Run – Keep the effort conversational. Use a run‑walk if you need to stay in the target heart‑rate zone. These runs build mileage without excessive fatigue.

Tempo Run – Warm‑up 1 mi easy, then run the tempo portion at a “comfortably hard” effort (you could speak in short phrases). Cool‑down 1 mi easy. The goal is to improve the pace you can hold for 20‑30 minutes.

Interval Session – Warm‑up 1‑2 mi easy, then complete the repeats. Run each interval at 5K race pace (≈ 7:00 min/mile) with the same time jogging for recovery. Finish with a 1‑mi cool‑down. Intervals sharpen speed and increase VO₂ max.

Long Run (LSD) – Run at an easy, steady pace; you should be able to carry on a full conversation. Focus on time on feet, not speed. Add a few minutes of walking or a short stretch break if needed. Practice your race‑day nutrition (gels, sports drinks) during these runs.

Cross‑Training – Choose low‑impact activities that keep the heart rate in the aerobic zone. Cycling, swimming, or elliptical are great options. Aim for 30‑45 minutes, avoiding heavy leg work the day before a key run.

Rest / Recovery – Complete rest days are essential. If you feel sore, a gentle walk or yoga session can aid circulation without adding stress.

Notes & Tips

• Progression: Increase weekly mileage by no more than 10 % to minimise injury risk.
• Listen to Your Body: If you feel persistent fatigue, swap a hard day for an easy run or rest.
• Fueling: Start testing gels or carbohydrate drinks on long runs after the 8‑mi mark. Aim for 30‑60 g carbs per hour.
• Strength: Add 2‑3 short strength sessions per week (core, glutes, hamstrings) to improve running economy.
• Sleep & Hydration: Aim for 7‑9 hours sleep and stay well‑hydrated; recovery happens off the road.
• Pacing Tools: Use a heart‑rate monitor or perceived effort scale to stay in the target zones rather than relying solely on GPS speed.
• Adaptability: If a race is early, you can shift the taper (weeks 11‑12) forward; just keep the final long run at least 10 mi.

Frequently Asked Questions

Q: I missed a hard workout. Should I do it later in the week? A: Generally, keep the week’s structure. If you miss a tempo, replace it with an easy run and keep the next hard day as scheduled. Avoid stacking two intense sessions back‑to‑back.

Q: My current 10K pace is 8:30 min/mile. Can I still attempt 2:15? A: It’s ambitious but possible with dedication. Consider adding an extra 2‑week base phase and focus on speed work to gradually bring your 5K/10K pace down.

Q: How do I adjust paces for hot weather? A: Slow the effort by 5‑10 % or use heart‑rate zones instead of pace. Hydration and early‑morning runs become more important.

Q: I’m prone to shin splints. Any modifications? A: Reduce impact by swapping one run for a low‑impact cross‑train, incorporate more walking breaks, and ensure you have proper footwear with adequate cushioning.

Q: Should I do a final “dress‑rehearsal” race? A: A 5K or 10K race 2‑3 weeks before the half can be a great confidence boost, but keep the effort slightly below race‑day intensity.

Closing & Workout Suggestion

The beauty of chasing a 2:15 half marathon is that the journey reshapes you as much as the finish line does. Consistency, smart progression, and listening to your body will carry you across that 13.1‑mile line.

Workout of the Week to Kick‑Start the Plan

• Easy 4 mi at a relaxed pace (8:30‑9:30 min/mile)
• Follow with 5 × 30‑second strides (gradually increasing speed, full recovery)
• Finish with a 5‑minute stretch routine.

Give it a try, log how you feel, and let the next 12 weeks transform your running story.

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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)