Chasing 2:25 – A 10‑Week Half Marathon Plan

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The Beginning

It was a chilly Saturday morning, the kind where the air feels like a gentle reminder that you’re still alive. I laced up my shoes, glanced at the park’s looping trail, and thought about the race that was just eight weeks away. My watch showed a steady 9:30 min/mile pace—good, but not good enough for the 2:25 half marathon I’d been dreaming about. The thought of crossing the finish line under the banner, heart pounding, and a grin that says, “I did it,” kept my feet moving. If you’ve ever stood at the edge of a goal that feels just out of reach, you’ll know that mix of excitement and doubt. This plan is the bridge between the two.

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The Goal

Target: 13.1 mi (21.1 km) in 2 hours 25 minutes.

To hit that mark you need an average pace of 10:38 min/mile (or 6:35 min/km). That pace isn’t just about raw speed; it’s a blend of:

• Endurance: Being able to hold that effort for the full distance.
• Threshold fitness: Running comfortably just below the pace you could sustain for an hour.
• Mental resilience: Trusting your body when fatigue whispers “slow down.”

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Pre‑Requisites

Before you dive in, make sure you meet at least one of the following:

Current Ability	What It Means for You
Recent 10 K time ≤ 55 min	You have the speed base to convert into half‑marathon stamina.
Recent half‑marathon time ≤ 2 h 45 min	You already have the distance endurance; you need to sharpen the pace.
Comfortable of running 20 mi per week with at least one 6‑mi easy run	You have a solid mileage foundation.

If you’re below these markers, consider spending a few weeks building a base (3‑4 mi easy runs, 2‑3 days a week) before starting this plan.

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How the Plan Works

Workout	Purpose	Typical Pace / Effort
Easy Run	Recovery, aerobic foundation	11:30–12:30 min/mi (easy conversation)
Tempo Run	Raise lactate threshold; teaches you to run “comfortably hard.”	10:45–11:00 min/mi (≈85‑90 % max HR)
Interval	Boost VO₂ max and leg speed.	9:30–9:45 min/mi for the work interval; full recovery jog
Long Run	Build endurance, teach the body to burn fat.	11:30–12:00 min/mi (slow, steady)
Cross‑Training / Rest	Promote recovery, prevent injury.	Light bike, swim, yoga, or complete rest

Paces are guidelines. Use perceived effort, heart‑rate zones, or a running‑watch that adapts to your fitness level. The plan is flexible: if a day feels rough, swap a hard session for an easy run or a rest day.

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Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest/CT	Easy 4 mi	Tempo 4 mi (2 mi @10:45)	Easy 3 mi	Rest	Long 7 mi	Easy 3 mi
2	Rest/CT	Easy 5 mi	Intervals 5×800 m @9:30 with 400 m jog	Easy 3 mi	Rest	Long 8 mi	Easy 3 mi
3	Rest/CT	Easy 5 mi	Tempo 5 mi (3 mi @10:45)	Easy 4 mi	Rest	Long 9 mi	Easy 4 mi
4	Rest/CT	Easy 5 mi	Intervals 6×800 m @9:30 with 400 m jog	Easy 4 mi	Rest	Long 10 mi	Easy 4 mi
5	Rest/CT	Easy 6 mi	Tempo 6 mi (4 mi @10:45)	Easy 4 mi	Rest	Long 11 mi	Easy 4 mi
6	Rest/CT	Easy 6 mi	Intervals 5×1 mi @9:30 with 400 m jog	Easy 5 mi	Rest	Long 12 mi	Easy 5 mi
7	Rest/CT	Easy 6 mi	Tempo 7 mi (5 mi @10:45)	Easy 5 mi	Rest	Long 13 mi	Easy 5 mi
8	Rest/CT	Easy 6 mi	Intervals 6×1 mi @9:30 with 400 m jog	Easy 5 mi	Rest	Long 14 mi	Easy 5 mi
9	Rest/CT	Easy 5 mi	Tempo 6 mi (4 mi @10:30)	Easy 4 mi	Rest	Long 10 mi (cut‑back)	Easy 4 mi
10	Rest/CT	Easy 4 mi	Tempo 4 mi (2 mi @10:30)	Easy 3 mi	Rest	Race‑Day 13.1 mi	—

*CT = Cross‑Training (optional low‑impact activity).

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Detailed Workout Descriptions

Easy Run

Run at a pace where you could hold a conversation. Focus on relaxed shoulders, quick cadence, and steady breathing.

Tempo Run

1. Warm‑up 1 mi easy.
2. Run the specified distance at 10:45 min/mi (or “comfortably hard” effort). You should feel a slight burn but still be able to speak in short sentences.
3. Cool‑down 1 mi easy.

Interval Session

1. Warm‑up 1‑2 mi easy.
2. Perform the repeat distance (800 m or 1 mi) at 9:30 min/mi—fast enough that you’re pushing hard.
3. Recover with a light jog or walk for 400 m (or 2‑3 min).
4. Repeat the set number of times.
5. Cool‑down 1‑2 mi easy.

Long Run

Run at a relaxed, sustainable pace (≈11:30 min/mi). The goal is time on feet, not speed. Keep the effort low, stay hydrated, and practice fueling (e.g., a gel or sports drink) if you plan to use it on race day.

Cross‑Training / Rest

Low‑impact activities like cycling, swimming, yoga, or a brisk walk help blood flow and repair muscles without adding impact stress.

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Notes & Tips

• Progression: Every 3‑4 weeks the long run adds about 1 mi. If a week feels too hard, repeat the previous week’s mileage before moving forward.
• Recovery: Prioritize sleep (7‑9 h), hydration, and a balanced diet rich in carbs, protein, and healthy fats.
• Pacing Tools: Use perceived effort, a simple heart‑rate zone, or a GPS watch that can auto‑adjust zones as you improve.
• Common Mistakes: Skipping easy days, running intervals too fast, or neglecting the long run. Remember: consistency beats occasional intensity.
• Listen to Your Body: Sharp pain → rest and assess. Soreness → easy run or cross‑train.
• Race‑Week Taper: Reduce mileage by ~30‑40 % while keeping a couple of short tempo bursts to stay sharp.

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FAQ

Q: I missed a hard workout. Should I do it later in the week? A: If you have at least one easy day left, you can swap it in, but avoid stacking two hard sessions back‑to‑back.

Q: My current 10 K pace is slower than the tempo pace listed. Can I still follow the plan? A: Yes. Start the tempo run at a pace that feels “hard but sustainable” (maybe 11:00 min/mi) and gradually bring it down as you get fitter.

Q: How do I adjust paces for hot weather? A: Add 5‑10 seconds per mile to each pace, focus on effort, and stay well‑hydrated.

Q: I’m prone to shin splints. How can I protect myself? A: Incorporate strength work for the hips and glutes, run on softer surfaces when possible, and keep the easy‑run volume moderate.

Q: Can I replace a long run with two shorter runs? A: Not ideal, as the long run builds mental endurance. If you must, combine a 6‑mi run with a 4‑mi run on the same day, but aim to get the full distance on the weekend.

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Closing & Workout Suggestion

The beauty of chasing a 2:25 half marathon is that every step, every early‑morning alarm, and every post‑run stretch is part of a story you’ll tell for years. Stick with the plan, trust the process, and remember that the day you cross the finish line is just the next chapter of a journey that started on a quiet park trail.

Starter Workout: If you’re eager to jump in, try the Week 1 Tempo Run – 4 mi total with 2 mi at 10:45 min/mi. It’s a perfect taste of the “comfortably hard” effort you’ll be mastering.

Happy training, and may your next half marathon be the one where the clock reads 2 : 25 : 00 and your smile says, “I did it!”

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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)