Half marathon under 2:15 – 16 weeks

Sixteen weeks towards a half marathon under 2:15, for example Göteborgsvarvet. For you who run a couple of times a week and can run 5–8 km in one go. Five days a week: one strength workout, one interval or tempo session, one recovery walk, one easy run and a long run that grows to 17 km.

Paces

Even goal pace is 6:24 per km. Intervals 5:50–6:05, tempo 6:15–6:30, easy runs 7:05–7:35, long runs 6:55–7:25. The numbers are guidelines – hills, headwind or heat make them slower, and effort is what matters. Keep the easy runs easy; running them too fast is the most common mistake.

How it works

The long run builds endurance, the intervals and tempo runs get the body used to goal pace, and the easy runs add volume without wearing you down. The strength workout for legs and core lowers injury risk, according to the evidence available. Volume rises for three weeks and drops for one, and the last two weeks taper so you arrive rested at the start line.

Race day

Start easy – the first five kilometres about 10 seconds per kilometre slower than goal pace, then even. Eat and drink as you did on the long runs, nothing new on race day. Göteborgsvarvet in May can be warm: slow down rather than hitting the wall.

If it does not hold

Pain that does not settle in two days: rest, swap the run for a powerwalk or cycling, and seek help if it persists. Miss a week: continue where the program is, do not catch up. If you have a medical condition, are pregnant or take medication: talk to a doctor before starting.