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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: 16 weeks before target.
End: 10 weeks before target.
Weeks: 6

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 80 minutes *
1 x a week slow endurance run pace 1 40 to 50 minutes
2 x a week average long run pace 2 35 to 50 minutes
At most once every three weeks intensive endurance run pace 3 25 to 40 minutes

Explanation *

Not 80 minutes the first week, but gradually build up each week.


Specific preparation period

Start: 10 weeks before target.
End: 5 weeks before target.
Weeks: 5

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 90 minutes
1 x a week average long run pace 2 35 to 50 minutes
1 x a week sailing game 40 to 50 minutes
1 x a week interval training: extensive long * distance 4km to 6km

Explanation *

Pace:
95% (first 3 weeks)
100% (last 2 weeks)

Distances:
600m 800m 1000m 1500m 2000m
example: 3x 1500m

Pause:
work:rest ratio 1:0.5 dribbling


Intensive period

Start: 5 weeks before target.
End: 2 weeks before target.
Weeks: 3

How often What and how Duration/Distance
1 x a week long easy run pace 1 * 50 to 90 minutes
1 x a week slow endurance run pace 1 40 to 50 minutes
1 x a week average long run pace 2 35 to 50 minutes
1 x a week interval training: extensive long ** distance 6km to 9km

Explanation *

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


Explanation **

Pace:
100%

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

Pause:
work:rest ratio 1:0.5 dribbling


The last two weeks

Method 1

Method 1

The tapering-off period for the half marathon start two weeks before the race. The first week you only reduce the scope of your endurance training. The week for the race you do only 15 percent. These last week you do especially interval training on 3.1 miles (5 km) race speed and marathon pace.

Create your own schedule

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