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

The goal

A 2:15 half means holding 7:00 min/mile (or 4:21 min/km) over the full 13.1 miles. Wait, that pace is too fast for 2:15. The math here corrects to roughly 10:18 min/mile (about 6:23 min/km). To make that work you need aerobic fitness, tactical pacing, and the head to hold a “comfortably hard” effort for more than two hours.

Pre-requisites

Before starting, confirm at least one:

• Complete 5 mi at easy effort without stopping.
• Run a 10K in 55 minutes or under (about 8:50 min/mile).
• Sustain 15 to 20 mi of running per week for the last three weeks.

If you check one, you’re set. If you’re close, spend two weeks building base with easy runs and strides first.

How the plan works

Workout	Purpose	Typical pace / effort
Easy run	Build aerobic base, support recovery	60–70% max HR, about 8:30–9:30 min/mile
Tempo run	Raise lactate threshold, train “comfortably hard” effort	85–90% max HR, about 7:10–7:20 min/mile
Interval	Boost VO₂ max and speed	Hard (90–95% HR), 5K–10K pace (about 7:00 min/mile) with equal jog recovery
Long run (LSD)	Build 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	Build general fitness, give joints a break	30–45 min moderate effort (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. Stays conversational; breathing allows normal speech. A run-walk approach works if you need to stay in zone. The point is adding distance without depleting your reserves.

Tempo run. 1 mi easy, then the tempo segment at comfortably hard (short sentences possible, full conversations aren’t), then 1 mi easy. You’re training the pace you can hold for 20 to 30 minutes.

Interval session. Warm up 1 to 2 mi, then run the repeats at 5K race pace (about 7:00 min/mile) with equal recovery jog. 1 mi cool-down. Sharpens speed and VO₂ capacity.

Long run (LSD). Steady, easy pace where conversation flows. Mileage and time on feet matter most, not speed. Walk briefly or stretch if needed. Use these runs to test fueling: gels, sports drinks, real-world nutrition.

Cross-training. Low joint stress, aerobic zone: cycling, swimming, elliptical. 30 to 45 minutes, no heavy leg work the day before a key workout.

Rest / recovery. Full rest days matter. If soreness lingers, a gentle walk or yoga session improves circulation without adding stress.

Notes and tips

• Progression: cap weekly mileage growth at 10% to reduce injury odds.
• Listen to your body: persistent tiredness? Swap the hard day for easy running or rest.
• Fueling: test gels and carb drinks once long runs hit 8 mi. Aim for 30 to 60 g carbs per hour.
• Strength: two or three times a week, core, glutes, hamstrings.
• Sleep and hydration: 7 to 9 hours, drink steadily. The gains happen when you’re not running.
• Pacing tools: a heart-rate monitor or effort scale beats relying only on watch pace.
• Adaptability: if race day moves earlier, slide the taper (weeks 11 to 12) forward and keep the final long run at 10+ miles.

FAQ

Q: I missed a hard workout. Should I do it later in the week? A: Stick to the weekly structure. If you skipped a tempo, replace with easy running and keep the next hard session on schedule. Avoid two tough workouts back to back.

Q: My current 10K pace is 8:30 min/mile. Can I still attempt 2:15? A: Within reach. Add two weeks of base building and focus on speed work to bring your 5K and 10K times down.

Q: How do I adjust paces for hot weather? A: Dial intensity back 5 to 10% or swap pace targets for heart-rate zones. Hydration and early starts matter more.

Q: I’m prone to shin splints. Any modifications? A: Swap one run for low-impact cross-training, use more walk breaks, and check footwear for proper arch and cushioning.

Q: Should I do a “dress rehearsal” race? A: A 5K or 10K two to three weeks out builds confidence. Keep the effort below true race-day intensity.

Closing and workout suggestion

A 2:15 half is more than fitness. It reshapes you as a runner. Discipline, smart pacing, and paying attention to your body. These 12 weeks will carry you past 13.1 miles.

This week, run an easy 4 mi at conversational pace (8:30–9:30 min/mile), add 5 × 30-second strides (full recovery between), and finish with a 5-minute stretch.

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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)