You have run a 10K or half-marathon race before and are now ready to improve your half marathon time. Here you find sub 2:30, 2:15, 2:00, and 1:50 minute time goal plans in 8, 12, 16, and 20 week versions. 

Not a beginner runner? Check out the intermediate or advanced plan.

If you want to run a faster half-marathon, you must improve your endurance, lactate threshold, VO2 max, and speed. You can develop these fitness markers by adjusting the following 3 training variables:  

1. Purposeful running workouts
2. A balanced training week
3. Smart training progression

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Purposeful Running Workouts for the Half Marathon

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A faster marathon time requires you to be reasonably strong across all training zones. But marathon training prioritizes endurance and lactate threshold training more than is typical for 10K and 5K races. 

The following 12 training zones and sub-zones are part of the half-marathon intermediate training plan:

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power

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The Half Marathon Beginner Training Week

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The 4-day running week includes of 2 key workouts and 1 long run. You can adjust the workout days at your convenience; for instance, you can have the long run on Sunday instead of Saturday, provided that it doesn’t lead to consecutive challenging workouts.

1. Key workout 1
2. –
3. Easy
4. Key Workout 2
5. –
6. Long Run
7. –

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Smart Training Progression for the Half Marathon

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The half-marathon beginner training plans consist of base, support, and race-specific phases. The training program starts with general intensities and progresses towards half-marathon-specific efforts.

Conditioning

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The 4-week conditioning phase slowly increases your weekly mileage to develop general endurance and includes a few hill sprints on 2 of your easy runs to build muscular strength.

1. Easy + hill sprints
2. –
3. Easy + hill sprints
4. Moderate
5. –
6. Long Run
7. –

Base Training

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The 6-week base phase aims to increase overall mileage and the long run. It includes Fartleks, with short segments of 3K to 1500m pace. The other key workout features moderate and marathon paces. 

1. Fartlek
2. –
3. Easy
4. Moderate / Marathon pace
5. –
6. Long Run
7. –

Support Training

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The 6-week support phase focuses on improving your VO2 max, lactate threshold, and high-end aerobic endurance. This means intervals, tempo runs, and some faster segments at the end of long runs.  

1. Intervals 10K/5K pace
2. –
3. Easy
4. Tempo HM/15K pace
5. –
6. Extended Long Run
7. –

Race-Specific

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In the final four weeks, the training focus shifts to half-marathon goal pace and lactate threshold maintenance. Tapering begins 10 days before the race to ensure you arrive at the starting line feeling refreshed and prepared. 

1. 10K pace
2. Moderate
3. Easy
4. Half-Marathon pace
5. –
6. Long Run
7. Easy

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Customizing the Half Marathon Beginner Training Plan

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You can select a beginner marathon training plan from 48 different versions based on 4 criteria. You can choose from 20, 16, 12, or 8-week training plans. If you have recently run a 10K or half-marathon, you can go with the 12 or 8-week plan.

• Time goal 1:45, 1:40, 1:35, or 1:30 h
• Plan duration 8, 12, 16 or 20 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge