12-Week Novice Half Marathon Plan (Sub 2:30 focus)
Start Date: Monday, 3 August 2026
Best For: First-time half marathoners moving up from 5k/10k distances.
Weekly Frequency: 3–4 runs per week
Peak Long Run: 16–18 km
Target Paces: Easy Runs (7:30–7:45/km) | Half Marathon Pace (7:00–7:10/km)
Overview: Based on classic novice structures (like Hal Higdon Novice 1), this plan emphasizes injury prevention, gradual mileage progression, and building confidence for time-on-feet without overtraining in thin air.
12-Week Sub-2 Half Marathon Plan
Start Date: Monday, 3 August 2026
Best For: Intermediate runners aiming to break the iconic 2-hour mark (target pace: sub-5:41/km).
Prerequisite: Ability to run a 5k in under 26:30 or 10k in under 55:00.
Peak Weekly Volume: 38–45 km
Target Paces: Easy Runs (6:20–6:45/km) | Half Marathon Pace (5:35–5:40/km) | Tempo (5:20–5:25/km)
Overview: Incorporates mid-week tempo runs and progression long runs, teaching your body to sustain target race rhythm on the Southern Bypass.
8-Week Express /Sharpening Block
Start Date: Monday, 31 August 2026
Best For: Runners already maintaining a solid baseline who registered late and need a 2-month polish and taper block.
Overview: Concentrates on race-pace efficiency, short sharp intervals, and structured altitude taper protocols.
