What it takes
A sub 2:15 half marathon means holding 6:23 per km (10:17 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 31.7.
The half marathon pace chart has the splits for it. It also covers every other time from 1:05 to 3:00.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the half marathon in about 2:22:29 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 2:15 on three days
Sub 2:15 is 6:23 per km. This sample keeps to three runs a week and about 32 km at its peak, with an easier week every third week. It suits runners who race a 10K in about 1:00:56 and want to step up.
The long run is where the endurance comes from. It starts at 10.5 km and builds, no more than 10% at a time, to 16 km, about half the week at its peak. That is the 10 miles most first half marathon plans build to, Hal Higdon's novice plan among them.
The hard sessions are fartlek first, then threshold blocks at 6:27 per km, and a short half marathon pace session near the end. There are no fast intervals at this level. Threshold running does more for a half.
Your training paces
Set from a 2:22:29 half marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 7:43-8:04 |
| Threshold | Tempo runs. Comfortably hard. | 6:27 |
| Intervals | Hard repeats with recovery. | 5:57 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
3 running days a week, peaking at about 32 km. Every third week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.