What it takes
A sub 2:30 half marathon means holding 7:06 per km (11:26 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 27.9.
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 2:39:19 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 2:30: time on your feet
Sub 2:30 is 7:06 per km for two and a half hours. At this pace, time on your feet is the main job. This plan's long run grows to 16 km, about 143 minutes, on three days a week.
Planned walk breaks are a fair option at this level. If you use them, practise them on every long run, and run a little quicker than 7:06 between them so the average still comes in under. Walking through drinks stations is a simple way to start.
Run-R stops any half marathon long run at 150 minutes, Jack Daniels' limit. At 8:56 per km that comes at about 17 km, so 16 km is close to as far as this plan goes at any level. Turning up every week matters more than one bigger run.
Your training paces
Set from a 2:39:19 half marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 8:33-8:56 |
| Threshold | Tempo runs. Comfortably hard. | 7:11 |
| Intervals | Hard repeats with recovery. | 6:37 |
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.