Half marathon training plan

The half marathon (21.1 km) is the distance of champions: long enough to be a real endurance challenge, short enough to prepare for in just a few weeks. Here's the method.

How much preparation time?

With a running base (you already run 2-3 times a week), 8 to 12 weeks of specific training is enough. If you've just finished a 10k, you already have a good foundation to move on.

Key workouts

• The long run: it increases gradually up to ~16-18 km. It builds the endurance needed to hold the distance.
• A threshold pace session: sustained pace portions (e.g. 2 × 15 min at threshold) to push your « ceiling » and learn to hold a demanding pace.
• Easy runs for volume and recovery.

Finding your half marathon pace

Your half marathon pace lies between your 10k pace (faster) and your marathon pace (slower). Practice feeling it during your pace sessions, and don't start too fast on race day: a fast start comes at a high cost in the second half.

Structure your week (example with 3 sessions)

• Tuesday: threshold pace session.
• Thursday: easy run.
• Sunday: long run.

You can add a 4th easy session if your body handles it (without exceeding ~10% increase per week).

Tapering and race day

Reduce volume in the last 7-10 days to arrive fresh (tapering guide). On race day, stick to your target pace from the start and accelerate at the end if you feel good.

A plan tailored for you

Sports Coach AI builds your half marathon training from your actual level, places long runs and threshold sessions at the right time, and adapts it each week based on your fitness.