Pulsecho · Guide

Half marathon training: weeks, volume and the long run

Most half marathon training plans last twelve weeks, and up to sixteen for beginners with little base fitness. They include three to seven runs per week, a long run of usually 16 to 22 kilometers (10 to 14 miles) and a large share of easy running.

Twelve weeks in four phases

A typical plan starts with four weeks of base training, followed by three weeks of build-up and four weeks that get closer and closer to race conditions. The last week is for recovering before the race; you only run about 30 percent of your highest weekly volume.

How much you should run

Increase your volume in small steps, as a guideline by no more than 10 percent per week, and every fourth week run about a quarter less so your body can recover and adapt.

Long run and hard sessions

The long run grows to about 19 kilometers (12 miles), 16 to 22 depending on your level.

Most of your time should be easy, at least 70 percent. Add one or two hard sessions per week, such as intervals of 400 to 1600 meters, a tempo run or, toward the end, long runs with sections at your planned race pace. If you just want to finish, skip hard sessions entirely for the first three weeks.