Run a half marathon in 12 weeks. target race timing: 1:45
Author
Tony Persson
All plans by this CoachLength
13 Weeks
Typical Week
3 Run
Longest Workout
11.18 miles
Plan Specs
running half marathon
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Summary
If you have completed a half marathon in around 2 hours and want to get your timing down to 1:45, this 12 weeks program gives you the structure to do so.
By running three times a week in a structured way it is possible to reach 1:45 timing in 12 weeks.
Stats
Sample Day 1
Slow jog.
Pace is painfully slow and easy, best done alone.
It should be very easy to have a conversation. (1:45-2:15 min/km slower than your targeted half marathon race pace).
Sample Day 4
Slow jog.
Pace is painfully slow and easy, best done alone.
It should be very easy to have a conversation. (1:45-2:15 min/km slower than your targeted half marathon race pace).
Sample Day 6
Easy run.
Pace is easy. It should be easy to have a conversation. (1:00-1:45 min/km slower than your targeted half marathon race pace).
Sample Day 8
Start with a slow jog and then after approximately 3 km increase pace to a faster, but still easy pace.
Pace is slow and easy. It should be easy to have a conversation. (start at a pace of 1:15-1:45 min/km slower than your targeted race pace, increase to a pace that is 00:50-1:20 slower than your targeted half marathon race pace.).
Sample Day 11
Start with a slow jog and then after approximately 3 km increase pace to a faster, but still easy pace.
Pace is slow and easy. It should be easy to have a conversation. (start at a pace of 1:15-1:45 min/km slower than your targeted race pace, increase to a pace that is 00:50-1:20 slower than your targeted half marathon race pace.).
Sample Day 13
Easy run.
Pace is easy. It should be easy to have a conversation. (1:00-1:45 min/km slower than your targeted half marathon race pace).
Sample Day 15
Run.
Pace is moderate. It should be possible to have a conversation at most times during the run. (0:30-1:00 min/km slower than your targeted half marathon race pace).