The half marathon is the perfect first "serious" distance. Unlike a marathon, it doesn't require rebuilding your whole life: 3–4 workouts a week and 12–16 weeks of training are enough. But don't count on just "getting through it somehow": 21 kilometres honestly punishes you for skipped long runs.
Starting point
The minimum from which it makes sense to start targeted training: you run 3 times a week, your weekly volume is 20–25 km, and you can run 8–10 km without stopping. If that's not the case right now, start with 6–8 weeks of base: short runs, alternating running and walking, gradual increase in volume.
The main principle: volume over speed
In your first half marathon, the goal is to finish evenly and without suffering. That's why 80% of all your running should be at an easy, conversational pace. This isn't "slacking off" — it's physiology: slow running builds your aerobic base, strengthens ligaments and tendons, and requires almost no recovery.
The long run is the heart of the plan
Once a week, go long. The progression looks roughly like this: 10 → 12 → 14 → 12 (recovery week) → 15 → 17 → 14 → 18 → 20 km. Beyond 20 km there's no point: little benefit, long recovery. The long run pace is 60–90 seconds slower than the pace you plan to race at.
Tempo segments
Starting from week 5–6, add race-pace work to one of your runs: 2×10 minutes, then 3×10, then 20–25 minutes continuously. This teaches your body to recognise the right rhythm and hold it without frantic surges.
The whole week
- Mon — rest or 40 minutes of swimming/cycling.
- Tue — easy run 6–8 km.
- Wed — tempo work or easy run 8 km.
- Thu — strength training 30–40 minutes: squats, lunges, plank, foot exercises.
- Fri — rest.
- Sat — long run.
- Sun — recovery run 5 km or a walk.
Every fourth week is a recovery week: volume minus 30%, long run shorter by 4–5 km. It is during these weeks that the body absorbs the load of the previous three.
Nutrition on the distance
Glycogen stores last about 60–90 minutes of intense effort. If you plan to run longer than two hours, nutrition is a must:
- a gel or isotonic drink every 40–45 minutes, starting from the 45th minute;
- water at every aid station in sips, not in one gulp;
- all of this is rehearsed on long runs — a race is no place to experiment with a new gel.
The last two weeks
Tapering scares beginners: it seems like fitness is slipping away. In fact, it is during these days that the body finally recovers and delivers what has been accumulated. Volume drops by 40–50%, but short accelerations remain. A week before the race — the last long run of no more than 12 km. Two days before — rest or a 20-minute jog.
Race pacing
The first 5 km always feel too easy — that's how it should be. Stick to the plan and don't give in to the general euphoria at the start: an extra 15 seconds in the first kilometre will cost you two lost minutes in the last five. If it gets hard at the 15th kilometre — that's normal, that's where the distance really begins.
Laying out 16 weeks, each of which needs adjusting as you go, is a task where it's easy to make mistakes. 1trAIner runs this cascade automatically: the season plan is broken down into months, weeks and specific days, workouts are pulled from Garmin, and if you get sick or go on a business trip — the coach in Telegram will rebuild the remaining weeks for the new reality. You can try it free for 7 days.
This material is for informational purposes only and does not replace a doctor's consultation. If you have health problems, pain or chronic conditions, consult a specialist before starting training.
