Who this plan is for
- ✓You're training for your first or second half marathon and want a structured, realistic plan
- ✓Your half marathon time was somewhere between 2:15 and 2:45 — or you've never raced one
- ✓You can currently run 5–6 km without stopping at an easy pace
- ✓You can only run 3–4 days a week — this plan is designed around real schedules, not ideal ones
- ✓You want to know WHY each session is on the plan, not just what to do
- ✓You've tried a free plan and found it either too vague or too rigid for real life
What your training actually looks like
Every session in the plan comes with a plain-English reason, not just a pace. Choose your schedule below to see what Week 1 looks like.
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
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Build my Sub 2:15 Plan plan →The four phases
Base phase (weeks 1–3)
Build your aerobic foundation with easy runs and a weekly long run. No speed work yet — the goal is consistent mileage at conversational pace.
Strength phase (weeks 4–6)
Introduce weekly tempo runs to raise your lactate threshold. Long runs extend to 14–16 km. This is where your sub-2:15 fitness is built.
Speed phase (weeks 7–9)
Add interval sessions at faster-than-race pace. The long run incorporates the final kilometres at goal pace. Total volume plateaus while intensity peaks.
Taper phase (weeks 10–12)
Volume drops 30–40% while intensity is maintained. You are not losing fitness — your body is absorbing the training load and arriving at race day fresh.
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Every session with a plain-English explanation. €29 one-time — no subscription.
Build my Sub 2:15 Plan →Frequently asked questions
How do I know if sub 2:15 is realistic for me?
If you can run a 5K in under 33 minutes or a 10K in under 1:10, sub 2:15 is achievable in a focused 12-week block. If you're further from those benchmarks, sub 2:30 is a better starting target — attempting sub 2:15 from too far out usually leads to injury or burnout in week 8.
What pace should I run my easy runs at for a sub 2:15 goal?
For a 2:10 target time, your easy pace is roughly 11:16–12:04/mi (7:00–7:30/km). The test: you should be able to speak full sentences without gasping. If you can't, slow down. Easy runs feel embarrassingly slow for most runners — that's exactly right.
Can I follow this plan on 3 runs per week?
Yes. The plan works at 3, 4, 5 or 6 runs per week. At 3 runs, you keep the long run, one quality session (tempo or speed), and one easy run. The fourth, fifth, and sixth runs are the first to drop when life gets in the way — the core three are non-negotiable.
What should I do if I miss a training run?
Missed easy runs can be skipped entirely — weekly consistency matters more than individual sessions. Missed a tempo? Reschedule within 48 hours or skip it — never double quality sessions to compensate. Missed your long run? Reschedule within 3 days, or shorten by 2 km if tight. Missed a full week due to illness? Drop back one week in the plan and continue. The one rule: never try to catch up by doubling sessions in a single week.
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