Half Marathon Plan

Overall Strategy

• 3 runs/week (fits your current system)
• 1 long run (build endurance)
• 1 tempo run (teach sustained effort)
• 1 easy run (aerobic base)
• 2–3 strength sessions (prevent breakdown)

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Weekly Structure (simple)

• Day 1: Tempo run
• Day 2: Easy run
• Day 3: Long run
  • Strength 2–3x/week (short, focused)

Running Plan (8 Weeks)

Weeks 1–2 (Base + Control)

• Long run: 6 → 7 miles (easy, conversational)
• Tempo: 3 miles @ ~14:30–15:00 pace
• Easy: 3–4 miles

Goal: stop blowing up, build consistency

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Weeks 3–5 (Build Durability)

• Long run: 8 → 10 miles
• Tempo: 4–5 miles @ ~14:15–14:30
• Easy: 4–5 miles

Goal: hold steady effort past mile 5 (your weakness)

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Weeks 6–7 (Race Simulation)

• Long run: 10–11 miles
  • Last 2–3 miles at goal pace (~13:45–14:00)
• Tempo: 5–6 miles steady
• Easy: 4–5 miles

Goal: teach your body to finish strong

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Week 8 (Taper)

• Reduce volume ~40–50%
• Keep 1 short tempo (3 miles)
• Stay fresh

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Strength Training (this is critical for you)

You are breaking down muscularly, not aerobically.

Do this 2–3x/week (30 min max):

• Squats or leg press
• Romanian deadlifts
• Walking lunges
• Calf raises (very important)
• Core (planks)

Keep it simple, moderate weight.

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The Most Important Habit (non-negotiable)

Long runs = EASY

If you run them too fast, you will:

• reinforce the same blow-up pattern
• not build endurance

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Race Strategy (this alone could get you sub-3)

• Miles 1–5: 14:45–15:00
• Miles 6–10: 14:15–14:30
• Miles 11–13: as fast as possible

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Fueling (you likely underfuel)

• Before run: light carbs (banana, toast)
• During long runs: gel around mile 5–6
• Hydrate

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What Success Looks Like

By race day:

• You can run 10–11 miles without blowing up
• HR stays stable deeper into race
• You finish strong, not survive

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Bottom Line

You don’t need to get faster.

You need to:

• delay fatigue past mile 8–10
• stop the mile 5 collapse

Do that → sub-3 is very realistic.