Description

This 14-week half-marathon training plan is designed for runners who want to build endurance, improve pacing, and enhance overall running performance through structured and progressive training. The program places a strong emphasis on consistency, aerobic development, and gradual progression to support sustainable improvement and confident race-day performance.

Three training levels are available, allowing you to choose the level that best matches your current fitness, running routine, and performance goals.

LEVEL 1:
– Target: Complete a half-marathon and build endurance.
– Typically supports: Runners aiming for 2:00–2:30 times, but results may vary by individual fitness level and chosen training paces.
– Training: 3–4 runs per week
– Weekly volume*: ~25→40 km OR ~3→5.5 hours
– Longest run: 16 km OR ~105–120 min

LEVEL 2:
– Target: Performance improvement and speed endurance.
– Typically supports: Runners aiming for 1:45–2:00 times, but results may vary by individual fitness level and chosen training paces.
A sub-2-hour half-marathon often means that you can run <55 min 10 km.
– Training: 4-5 runs per week
– Weekly volume*: ~40→55 km OR ~4.5→6.5 hours
– Longest run: 18 km OR ~105–120 min

LEVEL 3:
– Target: Performance and race efficiency.
– Typically supports: Runners aiming for 1:30–1:45 times, but results may vary by individual fitness level and chosen training paces.
A sub-1:45 half-marathon often means that you can run <47 min 10 km.
– Training: 4-5 runs per week
– Weekly volume*: ~45→65 km OR ~4.5→6.5 hours
– Longest run: 20 km OR ~100–120 min

*Please note: The total weekly distance and training time depend on your individual running pace, and the amount you choose to do time or distance-based exercise options during the week.

You can also choose a training level based on the time you have available for training and adjust your pace accordingly, but keep in mind that the final performance outcome may vary depending on your current fitness and running speed.

What the training plan includes:
– 1-2 speed training sessions a week (depending on the level)
– Strength training (home and gym)
– Distance-based and time-based training options for flexibility
– Effort-based training instructions using RPE
– Pace calculation guidance (kilometres and miles)
– Heart rate guidance for different training intensities
– Hydration and energy intake guidance
– Warm-up guidance
– Race day tips and pacing strategies