The Beginning

I still remember the first time I stared at the race‑day clock on the wall of my local park. The digital numbers read 2:20:00 for the half‑marathon distance, and a quiet voice inside me whispered, “Can I really do that?” The thought felt both terrifying and thrilling – a perfect mix of doubt and possibility that every runner knows. I laced up, took a deep breath, and decided to turn that question into a plan.

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The Goal

Target: 21.0975 km (half marathon) in 2 hours 20 minutes

That pace works out to roughly 6:40 per kilometer (or 10:45 per mile). To hit it consistently you’ll need:

• Speed: Ability to run at or slightly faster than the goal pace for shorter intervals.
• Endurance: A solid long‑run base that comfortably exceeds the race distance.
• Mindset: Confidence to hold a steady effort when fatigue sets in, and the discipline to respect recovery.

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Pre‑Requisites

Before you dive into this schedule, make sure you meet at least one of the following benchmarks:

• Current half‑marathon PB: 2:35 – 2:40 (or faster).
• Recent 10 km time: 55 minutes – 1 hour (or faster).
• Weekly mileage: 20–30 km (12–18 mi) spread over 4–5 days, with a long run of at least 12 km (7.5 mi).

If you’re still building that base, add a 2‑ to 4‑week easy mileage phase before starting week 1.

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How the Plan Works

Workout Type	Purpose	Typical Pace / Effort
Easy Run	Build aerobic foundation, promote recovery.	7:30–8:30 min/km (easy conversation pace).
Tempo Run	Raise lactate threshold – the pace you can sustain for ~20 min.	6:45–7:00 min/km (comfortably hard).
Interval	Develop speed and running economy.	Short bursts (400 m‑1 km) at 5:50–6:10 min/km, with equal jog recovery.
Long Run	Increase endurance, teach the body to burn fat efficiently.	7:30–8:00 min/km (slow‑steady).
Cross‑Train	Reduce impact while keeping fitness.	Light cycling, swimming, or elliptical – 30–45 min, easy effort.
Rest / Recovery	Allow adaptation, prevent injury.	No running; optional gentle mobility work.

Pacing note: Use perceived effort or a heart‑rate zone that feels “moderately hard” for tempos, and “hard but controllable” for intervals. Adjust the numbers if you’re on a flat vs. hilly course.

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Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Easy 5 km	Tempo 5 km (incl. 3 km @ goal pace)	Easy 5 km	Cross‑Train 30 min	Long 10 km	Rest
2	Rest	Easy 6 km	Intervals 6×400 m @ 5:50 min/km, 400 m jog	Easy 5 km	Cross‑Train 30 min	Long 12 km	Rest
3	Rest	Easy 6 km	Tempo 6 km (4 km @ goal pace)	Easy 5 km	Cross‑Train 30 min	Long 14 km	Rest
4	Rest	Easy 6 km	Intervals 5×800 m @ 6:00 min/km, 400 m jog	Easy 5 km	Cross‑Train 30 min	Long 16 km	Rest
5	Rest	Easy 7 km	Tempo 7 km (5 km @ goal pace)	Easy 5 km	Cross‑Train 30 min	Long 18 km	Rest
6	Rest	Easy 7 km	Intervals 4×1 km @ 6:10 min/km, 500 m jog	Easy 5 km	Cross‑Train 30 min	Long 20 km	Rest
7	Rest	Easy 7 km	Tempo 8 km (6 km @ goal pace)	Easy 5 km	Cross‑Train 30 min	Long 18 km	Rest
8	Rest	Easy 6 km	Intervals 6×400 m faster (5:30 min/km)	Easy 5 km	Cross‑Train 30 min	Long 16 km	Rest
9	Rest	Easy 5 km	Tempo 6 km (4 km @ goal pace)	Easy 5 km	Cross‑Train 30 min	Long 12 km	Rest
10	Rest	Easy 5 km	Race‑pace Rehearsal 8 km (last 5 km @ goal pace)	Easy 4 km	Rest	Race Day 21.1 km	Celebrate!

All distances are approximate; listen to your body and adjust as needed.

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Detailed Workout Descriptions

Easy Run

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

Tempo Run

1. Warm‑up 10 min easy.
2. Run at “comfortably hard” pace – you should be able to speak only a few words at a time.
3. Include a middle segment at the exact goal half‑marathon pace (6:40 min/km). If the workout calls for a 5‑km tempo, run 2 km easy, 3 km at goal pace, 2 km easy.
4. Cool‑down 10 min easy.

Interval Session

• Warm‑up 10 min easy + dynamic drills.
• Perform the prescribed repeats (e.g., 6×400 m). Run each repeat at the indicated fast pace, followed by an equal‑time jog or walk for recovery.
• Keep the effort “hard but controlled”; you should feel you could sustain it for a few more repeats.
• Cool‑down 10 min easy.

Long Run

• Start at a comfortable easy pace; the goal is time on feet, not speed.
• If you feel good after the first half, you may finish the last 2‑3 km at a very gentle goal‑pace effort to practice pacing.
• Hydrate and consider a fueling strategy (e.g., gels or bananas) after 90 min.

Cross‑Training

• Choose a low‑impact activity that you enjoy.
• Keep heart‑rate in Zone 2 (easy aerobic) – you should be able to talk comfortably.
• This day is about active recovery; avoid heavy leg‑dominant work.

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Notes & Tips

• Progressive overload: Weekly mileage rises modestly (≈10 %). If you miss a run, keep the total increase within 10 % to stay safe.
• Recovery: Prioritize sleep, hydration, and a balanced diet rich in protein and carbs.
• Pacing tools: Use a watch or phone that gives you real‑time pace/heart‑rate feedback; adjust on the fly rather than relying solely on GPS.
• Mindset tricks: Break the race into “four 5‑km blocks.” Focus on the next block rather than the whole distance.
• Common mistakes:
  1. Running the long run too fast – you’ll burn out before race day.
  2. Skipping easy days – they are essential for adaptation.
  3. Ignoring nagging aches – address them early with rest or physio.
• Adaptability: If a week feels too hard, swap a tempo for an easy run or shorten the long run by 2 km. Consistency over perfection.

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FAQ

Q: What if I miss a key workout? A: Treat it as a recovery day or replace it with a shorter version of the missed session later in the week, but avoid doing two hard workouts back‑to‑back.

Q: My heart‑rate zones differ from the paces listed. Should I follow zones or paces? A: Use whichever metric feels most reliable for you. If you train by heart‑rate, aim for Zone 3‑4 on tempos and intervals; keep Zone 2 for easy runs.

Q: I’m on a hilly route – how do I adjust paces? A: On hills, focus on effort rather than strict speed. Keep the same perceived difficulty; downhill may feel faster, uphill slower.

Q: Can I substitute a run with a bike ride? A: Yes, for easy or cross‑train days. Keep the intensity low and the duration similar.

Q: How do I know I’m ready for race‑pace rehearsal in week 10? A: You should have completed at least one tempo run and one interval session at the goal pace without excessive fatigue.

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Closing & Workout Suggestion

The beauty of chasing a 2 hour 20 minute half marathon lies in the tiny victories you collect each week – the morning when your legs feel light, the moment you nail a perfect interval, the confidence that builds as your long runs stretch farther. Stick with the plan, honor your body’s signals, and remember that every step is progress.

Ready to start? Try today’s “Intro Tempo” – a 5 km run with the middle 2 km at the goal pace (6:40 min/km). It’s a simple taste of what’s to come and a great way to gauge where you stand.

Happy training, and enjoy the journey to the finish line!

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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)