12 Week Sub – 2:15
We are using Running World’s 12 week, sub – 2:15 Half Marathon training plan to prepare for our second race in the 50 state half marathon challenge on December 14, 2019. Check out the schedule below. We’ll be posting weekly training updates to share our progress and to break down complicated running workouts for beginners!
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | Speedwork: 4M (inc 3 x 600m, 200m jog) | Rest | Threshold: 4M (inc 2M THR) | Rest | Easy: 3M | Race: 10K (plus 1M warm-up/1M cool-down) |
| Week 2 | Rest | Speedwork: 5M (inc 6 x 300m, 200m jog) | Rest | Threshold: 5M (inc 2.5M THR) | Rest | Easy: 4M | Long Run: 7M |
| Week 3 | Rest | Speedwork: 3 x 1200m, 400m jog (5M total) | Rest | Threshold: 5M (inc 2.5M THR) | Rest | Easy: 4M | Long Run: 8M |
| Week 4 | Rest | Speedwork: 4 x 600m, 400m jog (5M total) | Rest | Fartlek: 5M (inc 2.5M fartlek) | Rest | Easy: 3M | Race: 10K (plus 1M warm-up/1M cool-down) |
| Week 5 | Rest | Speedwork: 5 x 400m, 200m jog (4M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 9M |
| Week 6 | Rest | Speedwork: 6 x 300m, 200m jog (4M total) | Rest | Fartlek: 5M (inc 3M fartlek) | Rest | Easy: 4M | Long Run: 10M |
| Week 7 | Rest | Speedwork: 8 x 200m, 100m jog (4M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 12M |
| Week 8 | Rest | Speedwork: 4 x 800m, 200m jog (5M total) | Rest | Hills: 5M (inc 6x150m) | Rest | Easy: 3M | Race/t-trial: 1/2 Marathon |
| Week 9 | Rest | Speedwork: 5 x 600m, 100m jog (5M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 13M |
| Week 10 | Rest | Speedwork: 8 x 300m, 100m jog (5M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 14M |
| Week 11 | Rest | Speedwork: 3 x 1500m, 200m jog (6M total) | Rest | Fartlek: 4M (inc 2M fartlek) | Rest | Easy: 3M | Race: 10K (plus 1M warm-up/1M cool-down) |
| Week 12 | Rest | Speedwork: 6 x 200m, 100m jog (4M total) | Rest | Easy: 3M (inc 4 x 150m strides) | Rest | Easy: 3M | 1/2 Marathon Race (plus 1M warm-up/1M cool-down) |