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Running schedule half marathon
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See also: Overview running schedules

Important points of attention

The training schedule

General preparation period

Start: 20 weeks of target.
End: 12 weeks of target.
Weeks: 8

How often What and how Duration/Distance
2 x a week long easy endurance run pace 1 60 to 90 minutes *
2 x a week average long run pace 2 45 to 60 minutes
2 x every three weeks average long run pace 2 30 to 45 minutes
At most once every three weeks intensive endurance run pace 3 30 to 45 minutes

Explanation *

Not 90 minutes the first week, but gradually build up each week.


Specific preparation period

Start: 12 weeks before target.
End: 6 weeks before target.
Weeks: 6

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 60 to 90 minutes
2 x a week average long run pace 2 45 to 60 minutes
1 x every two weeks intensive endurance run pace 3 * 45 to 60 minutes
1 x every two weeks sailing game 45 to 60 minutes
1 x a week interval training: extensive long ** distance 4km to 6km

Explanation *

Or competition (certainly not in full).


Explanation **

Pace:
95% (first 3 weeks)
100% (last 3 weeks)

Distances:
600m 800m 1000m 1500m 2000m
for example: 5x 1000m

Pause:
work:rest ratio 1:0.5 dribbling


Intensive period

Start: 6 weeks before target.
End: 2 weeks before target.
Weeks: 4

How often What and how Duration/Distance
1 x a week long easy run pace 1 * 60 to 90 minutes
1 x a week slow endurance run pace 1 45 to 60 minutes
1 x a week average long run pace 2 45 to 60 minutes
1 x a week sailing game 45 to 60 minutes
1 x a week interval training: intensive long ** distance 6km to 9km

Explanation *

Finish: 5 x 100m (break: 100m dribbling)


Explanation **

Pace:
105%

Distances:
600m 800m 1000m 1500m 2000m
for example: 4x 2000m

Pause:
work:rest ratio 1:2 dribbling


The last two weeks

Method 1

  • During the first week, reduce your training size for the long runs.
  • A week before the race you do a brisk pace game of 50 minutes.
  • Endurance training at tempo 1 and 2 should be continued until three days before the race. Reduce size.
  • The day before the race you run for half an hour with some quick links.

Method 2

The tapering period for the half marathon starts two weeks before the match. During the first week you reduce the training size of the endurance running, speed training you stay just do it. The week before the race you only do 15 percent. This last week you mainly do interval training at five km race pace and marathon pace.

Create your own schedule

Create your own training schedule: Create your own schema in PDF.