Plan Summary: Half Marathon Training Plan (1:45–2:15 Goal) – 20 Weeks, 4 Runs/Week

This 20-week training plan is designed for runners aiming to finish a half marathon in approximately 1:45 to 2:15. It’s ideal for athletes who can already run comfortably for 60 minutes and want a smart, structured approach to race day success at the 2025 Toronto Waterfront Half Marathon on October 19.

Who This Plan Is For
This plan is perfect if you:

Are targeting a half marathon finish time between 1:45 and 2:15

Can run continuously for at least 60 minutes

Are ready to commit to 4 runs per week

Want a progressive, time-based plan that fits your current fitness and pace

Weekly Structure
Each week includes:

2 easy runs to build aerobic fitness and support recovery

1 interval workout to develop speed and improve running efficiency

1 long run to build endurance and confidence for race day

All sessions are time-based, so they adapt to your pace and experience level. Whether you’re closer to 1:45 or 2:00, you’ll get the right amount of stress and recovery to stay on track.

Training Approach
The plan follows a 5-block structure (4 weeks each), gradually increasing training load and specificity. You'll move from general aerobic conditioning to focused speed and endurance workouts as the race approaches.

Features

Scientifically grounded workouts designed for consistent progress

Clear structure, with purposeful variety to prevent burnout

Time-based sessions that scale with your pace

Focused on sustainable progress, not quick fixes

Equipment Needed

A GPS watch or app that tracks duration and distance

Heart rate monitor (optional, for added intensity guidance)

Communication & Support
This is a self-guided plan, designed to be easy to follow with no additional coaching required. However, if you’re looking for personalized support or feedback, coaching options are available separately.