See also: Overview running schedules
Important points of attention
- PDF version of this schema.
- Tip: Create your own schema in PDF.
- The total preparation period is: 20 weeks. The number of training sessions per week is: 5.
- First read Creating an advanced training schedule in which you can broadly read how to make a global training schedule.
- The training labour lies with regard to scope and intensity, between the 6.2 miles (10 km) and the marathon.
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 * |
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 * |
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 * |
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.