A 12-week sub 1:50 half marathon training plan designed for Florida runners. Includes pace targets, heat adjustments, and a Florida race calendar.
Medical disclaimer: The training information in this article is for educational purposes only and does not constitute medical advice. Consult a licensed healthcare provider or sports medicine professional before beginning any new training program, particularly if you have a pre-existing health condition, injury history, or have been inactive for an extended period.
Breaking 1:50 in the half marathon requires running an average pace of 8:23/mile for 13.1 miles. It's an ambitious but achievable goal for intermediate runners. This plan is built for Florida conditions — accounting for heat, humidity, and the flat terrain that makes the Sunshine State ideal for half marathon PRs.
Prerequisites
Before starting this plan, you should be able to:
- Run 25–30 miles per week consistently for at least 4 weeks
- Complete a 10-mile run at an easy pace
- Run a 5K in under 24:00 or a 10K in under 50:00
- Have been running regularly for at least 6 months
Key Paces
All paces are based on cool-weather conditions. In Florida heat (above 75°F), add 15–30 seconds per mile to workout paces. Morning runs in Florida's cooler months (November–March) can hit these paces; summer training will be slower at the same effort.
- Easy pace: 9:30–10:30/mile (conversational)
- Tempo pace: 8:15–8:25/mile (comfortably hard)
- Interval pace: 7:30–7:50/mile (hard but controlled)
- Long run pace: 9:15–10:00/mile
- Race pace: 8:23/mile
The 12-Week Plan
Phase 1: Base Building (Weeks 1–4)
Weekly mileage: 28–34 miles
Week 1 (28 miles):
- Monday: Rest or cross-train
- Tuesday: 5 miles easy
- Wednesday: 6 miles with 4x800m at interval pace (90 sec rest)
- Thursday: 4 miles easy
- Friday: Rest
- Saturday: 9 miles long run at easy pace
- Sunday: 4 miles recovery
Week 2 (30 miles): Same structure, long run goes to 10 miles.
Week 3 (32 miles): Wednesday becomes 6x800m. Long run 11 miles.
Week 4 (28 miles): Recovery week. Drop all runs by 20%. Long run 8 miles.
Phase 2: Strength Building (Weeks 5–8)
Weekly mileage: 32–38 miles
Key workouts increase intensity:
- Tempo runs: 20–30 minutes at 8:15–8:25/mile pace (Tuesday or Wednesday)
- Intervals: 5–6 x 1000m at 7:30–7:50/mile with 2 min rest
- Long runs: Progress from 11 to 14 miles with the final 2–3 miles at race pace
- Week 8: Recovery week (30 miles)
Phase 3: Race Prep (Weeks 9–12)
Weekly mileage: 35–38 down to 25 (taper)
- Week 9: Peak week — 38 miles with a 15-mile long run (last 4 at race pace)
- Week 10: Moderate — 34 miles. Last hard tempo session (30 min at tempo)
- Week 11: Taper begins — 28 miles. Short intervals for sharpness (6x400m at 5K effort)
- Week 12: Race week — 20 miles total. Easy runs Mon/Tue/Wed. Thursday 3 miles with 4 race-pace strides. Friday rest. Saturday rest or 2-mile shakeout. Sunday: RACE DAY
Florida-Specific Training Tips
- Target a cool-weather race — Florida's half marathon season peaks November through March. Space Coast Half (November), Miami Half (January), Publix Gasparilla Half (February), and the A1A Half Marathon (February) are popular sub-1:50 targets.
- Do long runs early — Start long runs at 5:30–6:00 AM to get the coolest conditions. In summer, this is non-negotiable.
- Heat training is legal doping — Training in Florida heat builds plasma volume and improves cooling efficiency. When you race in cooler conditions, you'll feel like a different runner. Many Florida runners PR at fall races because of summer heat training.
- Practice race nutrition — Florida races can still be warm even in winter. Practice taking gels and electrolytes during long runs at race pace.
Race Day Strategy
For a 1:49:59 finish:
- Miles 1–3: Run 8:25–8:30/mile. Don't go out fast in the adrenaline rush.
- Miles 4–10: Settle into 8:20–8:25/mile. This is where discipline pays off.
- Miles 11–13.1: If you feel good, push to 8:10–8:15/mile. Negative split the race if possible.
Frequently Asked Questions
How fast do I need to run for a sub 1:50 half marathon? expand_more
You need to average 8:23 per mile (5:12 per km) for 13.1 miles to finish under 1:50:00. Most runners aim for 8:20/mile pace to give themselves a small buffer for water stops and course variations.
How many miles per week for a sub 1:50 half marathon? expand_more
This plan peaks at 38 miles per week, with most weeks in the 30-35 mile range. The minimum weekly mileage to support a sub-1:50 goal is typically 28-30 miles, but more consistent mileage in the 30-38 range improves your chances significantly.
What 5K time predicts a sub 1:50 half marathon? expand_more
A 5K time of approximately 23:00-24:00 suggests you have the fitness for a sub-1:50 half marathon with proper training. A 10K time under 50:00 is another good predictor. These equivalents assume you've done adequate half marathon-specific long run training.
How long should I train for a half marathon? expand_more
12-16 weeks is ideal for half marathon training if you have a running base of 20-25 miles per week. Complete beginners should plan 16-20 weeks. This 12-week plan assumes you can already run 25-30 miles per week comfortably.