Chasing a 2:30 Half Marathon: A 10‑Week Journey

1. The Beginning

It was a chilly Saturday morning, the kind of light that turns the pavement into a soft, gray canvas. I laced up my shoes, checked the time, and realized I had been chasing the same 2:30 half‑marathon goal for months. The goal felt both distant and tantalising – a race that could be finished in the time it takes to watch a favorite TV episode. That day, as the first breath of winter brushed my cheeks, I remembered why I started running: not just to finish a race, but to prove to myself that I could turn a vague dream into a concrete finish line.

2. What needs to be done

Target: 13.1‑mile (half‑marathon) in 2 hours 30 minutes (average pace ≈ 11 min / km or 7 min / mi).

What does this require?

• Speed: sustaining just under 11 min/km for 21 km.
• Endurance: the ability to keep the heart‑rate in the aerobic zone for 2 h 30 min without hitting the wall.
• Mindset: disciplined consistency, a willingness to tolerate discomfort, and an ability to recover quickly after hard sessions.

3. Pre‑Requisites

Requirement	What it looks like	Why it matters
Current Half‑Marathon PB	2 h 45 min – 2 h 55 min (or you can comfortably run 10 km in ≤ 55 min)	Shows you already have the aerobic base to handle the weekly mileage.
Weekly Mileage	15–25 mi (24–40 km) per week, spread over at least 4 days	Provides enough stimulus for the plan’s volume.
Injury History	No persistent pain; able to run 4–5 times a week without major aches.	Reduces risk of overuse injuries when the plan ramps up.

If you’re close but not quite there, add a 2‑week base‑building phase (3‑4 runs per week, 20‑30 min easy runs) before starting.

4. How the Plan Works

Workout Type	Purpose	Typical Pace / Effort
Easy Run (ER)	Build aerobic base, promote recovery.	12‑13 min / km (easy conversation).
Tempo Run (TR)	Raise lactate threshold, teach you to hold a “comfortably hard” pace.	10:30‑11 min / km (≈80‑85 % max HR).
Interval Session (IS)	Develop speed and VO₂‑max.	5 km race pace (≈5 min / km) or faster for short repeats.
Long Run (LR)	Build endurance, teach the body to burn fat efficiently.	12‑13 min / km, finish last 2 km slightly faster (11:30 / km).
Recovery / Cross‑Train (CT)	Active recovery, improve overall fitness without pounding the legs.	Light cycling, swimming, yoga – keep HR < 70 % max.

Pacing Note: Use a watch or smartphone to monitor pace, but also listen to breathing and perceived effort. If you feel overly strained, slow down a little; if you feel too easy, add a few seconds per kilometer.

5. Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total Miles (km)
1	Rest	ER 5 km	TR 6 km (10:30)	CT 30 min	ER 5 km	LR 10 km (12:30)	Rest	30 km
2	Rest	ER 6 km	IS 5×800 m @ 5 min/ km, 2 min jog	CT 30 min	ER 6 km	LR 12 km (12:30)	Rest	34 km
3	Rest	ER 5 km	TR 8 km (10:30)	CT 30 min	ER 5 km	LR 14 km (12:30)	Rest	36 km
4	Rest	ER 6 km	IS 4×1 km @ 5 min/ km, 3 min jog	CT 45 min	ER 6 km	LR 16 km (12:30)	Rest	38 km
5	Rest	ER 5 km	TR 10 km (10:30)	CT 45 min	ER 5 km	LR 18 km (12:30)	Rest	43 km
6	Rest	ER 6 km	IS 6×400 m @ 4:45 min/ km, 2 min jog	CT 45 min	ER 6 km	LR 20 km (12:15)	Rest	44 km
7	Rest	ER 5 km	TR 12 km (10:30)	CT 45 min	ER 5 km	LR 22 km (12:15)	Rest	49 km
8	Rest	ER 6 km	IS 5×1 km @ 5:05 min/ km, 2 min jog	CT 45 min	ER 6 km	LR 24 km (12:00)	Rest	52 km
9	Rest	ER 5 km	TR 14 km (10:20)	CT 45 min	ER 5 km	LR 26 km (12:00)	Rest	56 km
10	Rest	ER 5 km	IS 3×1 km @ 5:00 min/ km, 3 min jog	CT 30 min	ER 4 km	Race Day 21.1 km (11:00)	Rest	55 km

Key: “ER” = Easy Run, “TR” = Tempo Run, “IS” = Interval Session, “LR” = Long Run, “CT” = Cross‑Train.

6. Detailed Workout Descriptions

Easy Run (ER)

1. Warm‑up: 5‑minute easy jog.
2. Run at a conversational pace (12‑13 min/ km).
3. Finish with 2‑3 minutes of light walking.

Tempo Run (TR)

1. Warm‑up: 10 min easy.
2. Run at “comfortably hard” – you can speak in short phrases, not full sentences (10:30‑11 min/ km).
3. Cool‑down: 10 min easy.

Interval Session (IS)

1. Warm‑up: 10 min easy + dynamic stretches.
2. Run the prescribed distance (e.g., 800 m) at a pace 20‑30 seconds faster than your goal race pace (≈5 min/ km for a 2:30 half). Aim for strong, consistent effort.
3. Recover with an easy jog or walk for the prescribed recovery time.
4. Repeat the intervals.
5. Cool‑down 10 min easy.

Long Run (LR)

1. Start at 12‑13 min/ km.
2. After 8‑10 km, add a “fast finish” – the last 2 km at 11:30 / km to simulate race fatigue.
3. Finish with a 5‑minute walk to flush out metabolites.

Cross‑Training (CT)

Choose a low‑impact activity (cycling, swimming, elliptical) for 30‑45 minutes at a light‑to‑moderate effort (heart‑rate zone 2). This promotes recovery, improves aerobic capacity, and reduces injury risk.

7. Notes & Tips

• Progression: Increase total weekly mileage by ≤10 % each week. If you miss a day, keep the total increase under 10 % and add a short easy run later in the week.
• Recovery: Prioritize 7‑9 hours sleep, hydration, and a balanced diet with carbs, protein, and healthy fats. A post‑run snack with protein + carbs within 30 min speeds recovery.
• Pacing Adjustments: If you’re consistently faster or slower than the suggested paces, adjust by 5‑10 seconds per km. The plan is a guide, not a rule.
• Common Mistakes:
  • Skipping the easy run and replacing it with a hard session – leads to burnout.
  • Ignoring pain – early signs of injury (sharp pain, swelling) warrant a rest day or a light cross‑train.
  • Over‑relying on the watch – use perceived effort as a backup.
• Training Principles: The plan uses personalised pace zones (easy, tempo, interval) and adaptive progression (gradual mileage increase). Listening to your body is the best real‑time feedback.

8. FAQ

Q: What if I miss a workout? A: If you miss a day, replace it with a short easy run (3‑5 km) later in the week, or shift the entire week forward by one day. Avoid stacking two hard sessions back‑to‑back.

Q: My current half‑marathon PB is 2:45. Can I still follow this plan? A: Yes, but start with a 2‑week base phase (4‑5 km easy runs, 1 long run at 13 min/ km) before week 1.

Q: How do I know if my pace is correct? A: Use a watch to monitor pace, but also check your breathing. At tempo pace you should be able to say a few words but not hold a full conversation.

Q: I feel sore after a long run. Should I skip the next day? A: Light cross‑training or a short easy run (4 km) can aid recovery. If pain is sharp or persistent, rest and consider stretching or foam‑rolling.

Q: What if I want to finish faster than 2:30? A: After completing the 10‑week cycle, add a second “speed” block: increase interval intensity (shorter repeats, faster pace) and add a second tempo run per week.

9. Closing & Workout Suggestion

“The beauty of chasing a time goal is that it’s as much about the journey as the finish line. Each step, each breath, builds a stronger version of yourself.”

Your first “Workout of the Week”: a 5 km Easy Run on a sunny evening, followed by a quick 5‑minute stretch. Feel the rhythm, note the pace, and let the journey begin.

Now lace up, trust the plan, and enjoy the miles.

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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)