Your half marathon training plan - how to get fit for the half marathon in 16 weeks

Very important: This training plan has been designed for advanced runners who have the goal of running a half marathon. The plan is designed to last 16 weeks. If you are a beginner runner and have come to this site, we recommend our 10km training plan. Before you start half marathon training, here's what you should do:

Our training plan is designed to prepare you for your first half marathon in 16 weeks. A large part of the plan is designed to build your overall base endurance. Other elements of the plan:

• 1 x per week you train at the targeted competition speed. You can easily calculate this from your previous target times. You can also control the target speed using your heart rate.
• In the first 3 weeks you will start with tempo training. So-called "driving games" are carried out. You alternate between intensive and relaxed workloads. You determine the duration and intensity of each interval yourself, depending on how you feel and what shape you are in on the day. For example, you can run for 1-2 minutes at a brisk pace and then 1 minute at a relaxed pace. Or you can build in a "tempo pyramid" in which you run 1-2-3-2-1 min at a brisk pace, with a minute of easy running in between.
• Running ABC exercises and incline runs help you to vary the foot strike. This improves coordination and increases running economy. Incremental runs are simple. You increase the pace from a slow endurance run to a near-maximum sprint. Make sure that your running technique is clean despite the higher speed. In the running ABC, alternate between running and dribbling, high knee walk, skipping and other exercises.

Our plan is designed so that 90 percent of it is sufficient preparation for the half marathon. Of course, the running plan should not cause you any stress. Rather, the structured running training should help you to have less stress. Consider the guidelines as a recommendation. For example, you can swap individual units or train alternatively on the bike or by swimming if there are holes in your motivation. Plans, like this half marathon running plan, have the advantage that you can really "tick off" individual points. After a while you will see more ticks than open points. It's simple psychology: the more you have done, the more motivated you are to finish the plan. But how about sharing your goal of running a half marathon with someone? Training together can be hugely motivating!Some people say that designing their own running shirt has helped them during a low motivation period.

• You should be physically fit and not have any heart or circulation problems, for example.
• You should be able to run easily for 60 minutes at a time.
• You should be prepared to go beyond your limits occasionally.
• You should be prepared to give your body regular breaks despite all the motivation.

• Pain: If you have been in pain for more than 48 hours, take a break. There is no point in running into pain.
• Running speed: Only run fast enough so that you can easily talk to someone next to you while jogging.
• Food: For runs longer than 60 minutes (long runs) you need to eat. You should eat 30 to 60 g of carbohydrates per hour, preferably in the form of powdered drinks. Bananas, gels or bars also make sense.
• Carbohydrates: In the last few weeks before your first half marathon, you should train your carbohydrate intake during exercise, i.e. 60 to 80 grams per hour (=train the well).
• Equipment: A few weeks before the half marathon, use the same equipment in training that you will wear in the race.
• Patience: This training plan is designed for 16 weeks. It won't help you if you try to do too much too fast. You only increase the risk of injury unnecessarily!

Our half-marathon training plan includes a recovery phase every four weeks. During this week you run less and do alternative training sessions. After running, you should always stretch for at least 5 minutes. This promotes recovery because you reduce muscle tone. In addition, you can work with a fascia roller to loosen adhesions.

Especially for longer distances like a half marathon, it is important that not only your legs participate, but also that your core and back muscles are strengthened. You can achieve this with stabilisation exercises ("stability exercises"). We have included these in your training plan and you should do them at least twice a week for at least 20 minutes.

Week	Monday	Tuesday	Wednesday	Thursay	Friday	Saturday	Sunday
1	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	45min easy running	20-30 min stability training		10min run-in; 2x10min driving game (5min break in between); 10min run-out	50min long run
2	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	50min easy running	20-30 min stability training		10min run-in; 2x12min driving game (5min break in between); 10min run-out	60min long run
3	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	55min easy running	20-30 min stability training		10min run-in; 2x15min driving game (5min break in between); 10min run-out	70min longrun
4	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs		20-30 min stability training		45min easy running	60min alternative endurance training; 20-30min stability training
5	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	50min easy running	20-30 min stability training		10min run-in; 6x800m at half marathon pace* (2-3min break); 10min run-out	60min long run
6	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	55min easy running	20-30 min stability training		10min run-in; 8x800m at half marathon pace* (2-3min break); 10min run-out	70min longrun
7	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	60min easy running	20-30 min stability training		10min run-in; 10x800m at half marathon pace* (2-3min break); 10min run-out	80min longrun
8	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs		20-30 min stability training		45min easy running	80min alternative endurance training; 20-30min stability training
9	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	55min easy running	20-30 min stability training		10min run-in; 3x1600m at half marathon pace* (2-3min trot break); 10min run-out.	80min longrun
10	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	60min easy running	20-30 min stability training		10min run-in; 3x1600m at half marathon pace* (2-3min trot break); 3x400m at 10-km pace** (1-2min trot break); 10min run-out.	90min longrun
11	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	65min easy running	20-30 min stability training		10min run-in; 5x1600m at half marathon pace* (2-3min trot break); 3x400m at 10-km pace** (1-2min trot break); 10min run-out.	100min longrun
12	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs		20-30 min stability training		45min easy running	80min alternative endurance training; 20-30min stability training
13	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	60min easy running	20-30 min stability training		10min run-in; 4x2000m at half marathon pace* (2-3min trot break); 10min run-out.	100min longrun
14	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	60min easy running	20-30 min stability training		10min run-in; 5x2000m at half marathon pace* (2-3min trot break); 10min run-out	110min longrun
15	20-30 min stability training	30min easy run, 10min run Abc, 3-5x80m incline runs	60min easy running	20-30 min stability training		10min run-in; 3x3000m at half marathon pace* (2-3min trot break); 10min run-out.	120min longrun
16	20-30 min stability training	10min run-in; 6x400m at half marathon pace* (2-3min trot break); 10 min run-out.		20min easy running	10min stability training	Half marathon

* or at 80-90& of the maximum heart rate

Did you manage to complete your first half marathon with the help of our plan? Congratulations. Do you want to do more? Then go here to our training plan for a marathon.Until then, you can take a breather and stock up on suitable running products, for example.