Training plan · half marathon
Half marathon training plan
21.097 km calls for real periodization: base, build, peak and taper. See how the cycle is organized and get a plan adjusted to your history and your race date.
What to expect from the preparation
Typical duration
12 to 16 weeks
Weekly volume
30 to 60 km
Runs per week
4 to 5
Long run
14 to 18 km
How the week is organized
A plan isn't a list of runs: every workout has a role.
Base phase
Aerobic volume and consistency, with little intensity and plenty of regularity.
Build phase
Intervals and tempo runs come in while volume keeps rising in a controlled way.
Peak phase
Specificity: longer long runs and race-pace blocks to lock in the target pace.
Taper
Two weeks of reduced volume while keeping intensity, to arrive rested without losing rhythm.
Costly mistakes
- Increasing the long run by more than 2 km from one week to the next.
- Running the long run at race pace — it should be comfortable.
- Cutting down weeks to "save time".
- Debuting shoes, gels or clothing on race day.
Common questions
Do I need to run 21 km before the race?
No. Most plans top out at a 16–18 km long run. The rest comes from adrenaline and a well-executed taper.
How much preparation time do I need?
For someone already running 10 km regularly, 12 to 16 weeks is the most common window. Beginners should consolidate the 10K first.
How do I set a time goal?
A good estimate starts from a recent result at another distance. The app computes a goal consistent with your current performance and builds a pacing strategy by segment.
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Other distances and tools
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