Sub 2-Hour 30 Half Marathon Training Plan with Strength Training
Jonny MellorAll plans by this Coach
The Sub 2-Hour 30 Half Marathon Training Plan with strength training is designed for beginner runners or for runners who want to prepare to run inside 2-hours 30-minutes for a 13.1-mile race. If you have run several half or full marathons before, I'd recommend looking at one of my more advanced plans.
This plan is aimed at runners who can already run 3-4-milers during week 1 of the training schedule.
The plan also includes further reading along the way including nutritional advice and injury prevention tips attached in PDF form and available via JM Run Club.
PLUS included in this plan is a strength routine to be performed alongside your half marathon training. Each session will be progressive throughout the course of the plan, including exercises for beginners and those more advanced in the gym. The strength training can be carried out from home or at the gym. You don't need any specific equipment although I'd recommend purchasing a resistance band, which will also be useful for pre run activation.
The half marathon is a fantastic distance and studies suggest the most popular distance ran worldwide. The 13.1 mile event is often a gateway onto longer distance challenges or for some simply running the half is more than enough!
In purchasing this plan you're also helping to support Jonny Mellor, an international distance runner based in the UK to fund and support his own career within the sport as well as giving him the platform to compete with some of the worlds best runners, which in return Jonny will do his utmost to help and inspire others through his coaching abilities either via bespoke coaching plans or through set training plans such as this one.
The following programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes via JM Coaching of varying ages and abilities. I have personal bests of 62:23 for half marathon set at New York and 2:10:03 for the marathon ran at Seville in February 2020 inside the Olympic Qualifying time of 2:11:30.
A half marathon should be treated with the respect it deserves and should not be treated lightheartedly, remember fail to prepare, prepare to fail.
By following my programme you will prepare for your next event with a variety of workouts including easy running, intervals, long runs and rest days, which form an important part of any successful training schedule and arrive on race day ready to enjoy it and perform at your best.
As well as the training plan further information can be found along the way at JM Run Club, free to all runners purchasing this plan. Upon purchase please email me at firstname.lastname@example.org to receive your free discount code to access the site.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:31 hrs||3:00 hrs|
Day Off x2
|0:47 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:31 hrs||3:00 hrs|
||0:47 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?