Half Marathon Training Plan

Base Phase

Week 1

  • Easy 6 km HR Zone 2
  • Rest or 30 min cross-train
  • Tempo 5 km continuous @ HM HR-10 bpm (Zone 3-4)
  • Long run 10 km easy HR Zone 2 + 4×20 s strides

Week 2

  • Easy 7 km HR Zone 2 + 6×15 s strides
  • Rest or 30 min cross-train
  • Hill reps: 6×60 s uphill @ Zone 4-5, jog down recovery
  • Long run 12 km easy HR Zone 2

Week 3

  • Easy 8 km HR Zone 2 + 6×20 s strides
  • Rest or 30 min cross-train
  • Tempo 6 km continuous @ HM HR-10 bpm (Zone 3-4)
  • Long run 14 km easy HR Zone 2

Week 4

  • Easy 6 km HR Zone 2 + 4×15 s strides
  • Rest or 30 min cross-train
  • Fartlek 5 km: 5×1 min @ Zone 4 with 2 min jog
  • Long run 10 km easy HR Zone 2

Specific Phase

Week 1

  • Long run 14 km: first 8 km Z2, last 6 km @ HM race HR (≈Z3 high)
  • Tempo run 8 km total: 2 km Z2 warm-up, 4 km @ threshold HR (Z3-Z4 border), 2 km Z2 cool-down
  • Race-pace intervals: 5×1 km @ HM race HR (≈Z3 high), 2 min jog recoveries, 2 km Z2 warm-up & cool-down

Week 2

  • Long run 15 km: first 5 km Z2, 8 km continuous @ HM race HR, 2 km Z2 cool-down
  • Tempo run 9 km total: 2 km Z2 warm-up, 5 km @ threshold HR, 2 km Z2 cool-down
  • VO2max session: 6×1 km @ 5 k race HR (Z5), 2.5 min jog recoveries, 2 km Z2 warm-up & cool-down

Week 3

  • Peak long run 16 km: 3 km Z2 warm-up, 10 km @ HM race HR, 3 km Z2 cool-down
  • Tempo run 10 km total: 2 km Z2 warm-up, 6 km @ threshold HR, 2 km Z2 cool-down
  • Speed tune-up: 4×800 m @ 5 k race HR (Z5), 2.5 min jog recoveries, 2 km Z2 warm-up & cool-down

Week 4

  • Long run 12 km: 3 km Z2, 6 km @ HM race HR, 3 km Z2 cool-down (20 % volume cut)
  • Tempo run 8 km total: 2 km Z2 warm-up, 4 km @ threshold HR, 2 km Z2 cool-down
  • Tune-up race: 10 km race or solo time-trial at goal HM effort (Z3-Z4), 2 km Z2 warm-up & cool-down

Taper Phase

Week 1

  • Mon: Rest or 30 min Z1 shake-out jog (optional)
  • Tue: 6 km easy Z1-Z2 + 4×20 s strides (Z4)
  • Thu: 8 km with 3 km @ HM race-pace HR (Z3-Z4), 2 km w-up, 3 km c-down
  • Sat: 10 km long easy Z1-Z2 (last 'long' run, 60 % of previous long)

Week 2

  • Tue: 5 km easy Z1-Z2 + 3×30 s strides (Z4)
  • Thu: 5 km including 2 km @ threshold HR (Z3), 1.5 km w-up, 1.5 km c-down
  • Sat: Rest
  • Sun: Race Day – 21.1 km half-marathon (target HR profile for sub-2 h)