HALF MARATHON
Go the distance with confidence.
The half marathon is where endurance meets discipline, long runs, tempo efforts, and structured recovery come together over 12 weeks to help you cross the line strong.
These plans are designed to build aerobic capacity, manage fatigue, and develop the mental strength needed for race day success.
How to Choose Your Plan
- Recruit: Ideal if you’ve never run 21 km before or are stepping up from 10 km. Focuses on building stamina gradually and avoiding injury.
- Weekend Warrior: You’re running regularly and ready to complete the distance comfortably this plan helps you break 2 hours.
- Veteran: You’ve raced before and want to push for a PB around 1:20 – 1:30hrs. Expect structured workouts, tempo runs, and long-run progressions.
- Commander: Designed for experienced runners chasing sub1:17 hrs or competitive times. Includes advanced threshold sessions, tune-ups, and precise pacing work.
|
LEVELS |
RECRUIT |
WEEKEND WARRIOR |
VETERAN |
COMMANDER |
|
Goal Time |
1:50 to 2:45 hrs |
1:30 to 1:50 hrs |
1:20 to 1:30 hrs |
Sub 1:17 hrs |
|
First Week |
3 runs with mostly easy runs and walk breaks |
4 runs focusing on base building with strides |
5 runs with tempo introduction and hill work |
6 runs with structured intervals and a progressive long run |
|
Peak Week |
4 runs with about 100 mins total |
5 runs with about 130 mins total |
6 runs with about 160 mins total |
6 or more runs with about 180 mins total |
|
Plan Length |
12 weeks |
12 weeks |
12 weeks |
12 weeks |
|
Runs per Week |
3 |
4 |
5 |
6 |
|
Focus Areas |
Endurance and consistency |
Aerobic development and pacing |
Threshold work and race specific preparation |
VO2 max, tempo efficiency and performance tuning |
CHOOSE YOUR PLAN
