Half Marathon Training Plan
Target Time: < 2h
Are you ready for the next step?
For many runners a half marathon (21.1 km) is a really big challenge that takes months of preparation. It’s also a realistic endeavour that can definitely be achieved by recreational runners, but on the other hand shouldn’t be seen as a side show. We therefore recommend training continuously for one year and doing at least three to four training units per week. It can also be helpful to train in alternative sports such as rowing or swimming. Like this you’ll be able to build up stamina, but also reduce the risk of injury due to overstraining.
The training plan also includes interval runs, which allow you to run at a faster pace and which will really help boost your motivation. The speeds will give you a lot of confidence and encourage you to achieve even more. Additionally, you will find a glossary at the bottom of this page with the most important terms that appear in your training plan. 3,2,1 Go …!
SHOES ON, LET'S GO ...
Week 1
Monday
Rest Day
Tuesday
8 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Interval runs: 3 x 2 km slow endurance run, in between each 2 x 2 km faster endurance run
Thursday
Rest Day
Friday
Cycling, swimming or strength exercises, e.g. Trunk stabilization (75 mins in total)
Saturday
Rest Day
Sunday
12 km slow endurance run
Week 2
Monday
Rest Day
Tuesday
8 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Interval runs: 3 x 2 km slow endurance run, in between each 2 x 3 km fast endurance run
Thursday
Rest Day
Friday
Cycling, swimming or strength exercises, e.g. Trunk stabilization (75 mins in total)
Saturday
Rest Day
Sunday
12 - 14 km slow endurance run
Week 3
Monday
Rest Day
Tuesday
10 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Interval runs: 3 x 2 km slow endurance run, in between each 2 x 3 km fast endurance run
Thursday
Rest Day
Friday
Cycling, swimming or strength exercises, e.g. Trunk stabilization (75 mins in total)
Saturday
Rest Day
Sunday
14 km slow endurance run
Week 4
Monday
Rest Day
Tuesday
8 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Rest Day
Thursday
Cycling, swimming or strength exercises, e.g. Trunk stabilization (75 mins in total)
Friday
Rest Day
Saturday
Rest Day
Sunday
10 km slow endurance run
Week 5
Monday
Rest Day
Tuesday
10 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Interval runs: 3 x 2 km slow endurance run, in between each 2 x 4 km fast endurance run
Thursday
Rest Day
Friday
Cycling, swimming or strength exercises, e.g. Core stabilization (total 75 - 90 min.)
Saturday
Rest Day
Sunday
15 km slow endurance run
Week 6
Monday
Rest Day
Tuesday
10 - 12 km slow continuous run with progression runs (5 x 100 m), each with 1 minute break between the progressions
Wednesday
Interval runs: 3 x 2 km slow endurance run, in between each 2 x 2 km speed endurance run
Thursday
Rest Day
Friday
Cycling, swimming or strength exercises, e.g. Core stabilization (total 75 - 90 min.)
Saturday
Rest Day
Sunday
16 km slow endurance run
Week 7
Monday
Rest Day
Tuesday
10 - 12 km slow continuous run with progression runs (5 x 100 m), each with 1 minute break between the progressions
Wednesday
nterval runs: 3 x 2 km slow endurance run, in between each 2 x 3 km speed endurance run
Thursday
Rest Day
Friday
Cycling, swimming or strength exercises, e.g. Core stabilization (total 75 - 90 min.)
Saturday
Rest Day
Sunday
16 km slow endurance run
Week 8
Monday
Rest Day
Tuesday
10 - 12 km slow continuous run with progression runs (5 x 100 m), each with 1 minute break between the progressions
Wednesday
Rest Day
Thursday
8 km slow endurance runs and strength exercises, e.g. core stability (30 Min.)
Friday
Rest Day
Saturday
Rest Day
Sunday
12 - 14 km slow endurance run
Week 9
Monday
Rest Day
Tuesday
10 - 12 km slow continuous run with progression runs (5 x 100 m), each with 1 minute break between the progressions
Wednesday
Interval runs: 3 x 2 km slow endurance run, in between each 2 x 4 km speed endurance run
Thursday
Rest Day
Friday
8 km slow endurance runs and strength exercises, e.g. core stability (30 Min.)
Saturday
Rest Day
Sunday
10 km race or 16 - 18 km slow endurance run
Week 10
Monday
Rest Day
Tuesday
10 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Interval runs: 3 km slow endurance run, 6 km speed endurance run, 3 km fast endurance run
Thursday
Rest Day
Friday
8 km slow endurance runs and strength exercises, e.g. core stability (30 Min.)
Saturday
Rest Day
Sunday
16 - 18 km slow endurance run
Week 11
Monday
Rest Day
Tuesday
10 km slow continuous run with progression runs (5 x 100 m), 1 minute break between the progressions
Wednesday
Interval runs: 2 x 3 km slow endurance run, 8 km speed endurance run in between
Thursday
Rest Day
Friday
8 km slow endurance runs and strength exercises, e.g. core stability (30 Min.)
Saturday
Rest Day
Sunday
15 km slow endurance run
Week 12
Monday
8 km slow endurance run
Tuesday
Rest Day
Wednesday
Interval runs: 2 x 3 km slow endurance run, 2 km speed endurance run in between
Thursday
Rest Day
Friday
6 km slow endurance run with progression runs (5 x 100m), with a 1 min break in between each progression
Saturday
Rest Day
Sunday
Half Marathon Race (Target Time < 2 hours)
GLOSSARY
- Maximum Heart Rate (maximum pulse): Number of heartbeats per minute that are reached during the greatest possible physical exertion (there can be considerable individual differences depending on age, gender, fitness level and many other factors). Exercise ECGs, rule of thumb (e.g. maximum pulse = 220 – age in years) or sports watches with heart rate monitors are also suitable for determining this.
- Slow endurance run: approx. 70% of the maximum heart rate.
- Fast endurance run: approx. 80% of the maximum heart rate.
- Progression run: approx. 70 – 80% of the maximum heart rate. This is a run over a predetermined route, in which the pace is continuously increased.
- Interval run: change between fast and slow running units, in which the specified distances should be completed at a constant pace.
- Tempo endurance run: approx. 85 – 95% of the maximum heart rate.
Sports Nutrition
Always be at your sharpest and prevent fatigue – with sports bars, gels and drinks.
Sport Watches
Keep an eye on your accomplishments and improve yourself: with a clever coach on your wrist.
Backpacks and Vests
Bottles, gels, bars, smartphones – you can store all your running essentials in your backpack or running vest.