16 Week 2:30 Half Marathon

Average Weekly Training Hours 00:15
Training Load By Week
Average Weekly Training Hours 00:15
Training Load By Week

Designed for the athlete who wishes to run a 2:30:00 marathon or better

Sample Day 1
3mi
Recovery Run

Run at a pace close to 12:00 per mile. The pace of 12:00 is just guideline.
Any pace close to 12:00 is great.
We are finding out YOUR pace.

Sample Day 3
4mi
Tempo Run

Warm up of about 1 mile at an easy pace
Main Set:
~ 2 Mi at a pace of 11:00 - 11:30 per mile
Warm down: Remaining distance at an easy pace

Sample Day 6
0:48:00
4mi
Long Run

Run at a pace close to 12:00 per mile. The pace of 12:00 is just guideline.
Any pace close to 12:00 is great.
We are finding out YOUR pace.

Sample Day 8
3mi
Recovery Run

Run at a pace close to 12:00 per mile. The pace of 12:00 is just guideline.
Any pace close to 12:00 is great.
We are finding out YOUR pace.

Sample Day 10
4mi
Speed Run

Warm up: of about 1 mile at an easy pace
Main Set:
~ 2 repeats of 600 yards each; your time for each repeat should be 10:30.
~ 90 sec recovery jog after each repeat.
Warm down: remaining distance at an easy pac

Sample Day 10
4mi
Tempo Run

Warm up of about 1 mile at an easy pace
Main Set:
~ 2 Mi at a pace of 11:00 - 11:30 per mile
Warm down: Remaining distance at an easy pace

Sample Day 13
5mi
Long Run

Run at a pace close to 12:00 per mile. The pace of 12:00 is just guideline.
Any pace close to 12:00 is great.
We are finding out YOUR pace.