The long run is 45 % of the heaviest week, against 30 to 35 % in a plan built on five or six runs. On few sessions that is arithmetic: what protects you is not the share but the duration, and no long run in this plan reaches three hours.
Set the rhythm: nothing hard, since the aerobic base comes before any speed is added. One easy run closes with strides — 20 s quick and relaxed, 40 s of jogging, no watch and no target pace.
- 1
Easy run40 min
Conversational pace: you should be able to talk.
- 2
Easy run49 min
Conversational pace: you should be able to talk. Finish with 4 strides.
- 3
Easy run45 min
Conversational pace: you should be able to talk.
- 4
Long run11 km
11 comfortable km from start to finish. If it feels hard, it is too fast.
Bring in threshold, the pace a half marathon is decided at. Twenty continuous minutes, no more.
- 1
Easy run40 min
Conversational pace: you should be able to talk.
- 2
Threshold50 min
20 continuous minutes at Threshold pace.
- 3
Easy run45 min
Conversational pace: you should be able to talk.
- 4
Long run13 km
13 comfortable km from start to finish. If it feels hard, it is too fast.
First full week: aerobic power, easy running around it, and a long run that starts growing.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Aerobic power67 min
6 × 800 m at 5 km pace, 2 min recovery.
- 3
Easy run45 min
Conversational pace: you should be able to talk.
- 4
Long run14 km
14 comfortable km from start to finish. If it feels hard, it is too fast.
A lighter week. Progress is built on the days you run less.
- 1
Easy run35 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace42 min
12 continuous minutes at Half-marathon pace.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run11 km
11 comfortable km from start to finish. If it feels hard, it is too fast.
Repetitions stretch to 1,000 m at 5 km pace — strong, never all-out — and the long run finishes at race-day pace.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Aerobic power68 min
5 × 1000 m at 5 km pace, 150 s recovery.
- 3
Easy run45 min
Conversational pace: you should be able to talk.
- 4
Long run15 km
15 km, the last 4 at Half-marathon pace.
The block's peak, and the volume shows it: one hard session only, two blocks at goal pace, 17 km in the long run and easy running for the rest.
- 1
Easy run50 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace56 min
2 × 10 minutes at Half-marathon pace, 3 min recovery.
- 3
Easy run50 min
Conversational pace: you should be able to talk.
- 4
Long run17 km
17 km, the last 5 at Half-marathon pace.
A down week before the specific block: the fast work stays, shorter, and the volume comes down.
- 1
Easy run40 min
Conversational pace: you should be able to talk.
- 2
Aerobic power54 min
4 × 800 m at 5 km pace, 2 min recovery.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run13 km
13 comfortable km from start to finish. If it feels hard, it is too fast.
Specific block: no more short repetitions. Threshold, in two fifteen-minute blocks, prepares half-marathon pace.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Threshold blocks68 min
2 × 15 minutes at Threshold pace, 4 min recovery.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run17 km
17 km, the last 6 at Half-marathon pace.
The peak, and it is specific: 3 × 2 km at goal pace, then eighteen kilometres with six at that same pace. Threshold has done its work.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace73 min
3 × 2 km at Half-marathon pace, 3 min recovery.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run18 km
18 km, the last 6 at Half-marathon pace.
Last week of load, already smaller. Threshold goes, goal pace stays: twenty minutes, then 16 km with four at that pace.
- 1
Easy run40 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace50 min
20 continuous minutes at Half-marathon pace.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run16 km
16 km, the last 4 at Half-marathon pace.
Taper. Fifteen minutes at goal pace to keep it in the legs, and nothing more.
- 1
Easy run30 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace45 min
15 continuous minutes at Half-marathon pace.
- 3
Easy run30 min
Conversational pace: you should be able to talk.
- 4
Long run10 km
10 comfortable km from start to finish. If it feels hard, it is too fast.
Race week. You maintain; you no longer build.
- 1
Easy run30 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace45 min
3 × 3 minutes at Half-marathon pace, 2 min recovery.
- 3
Easy run20 min
Conversational pace: you should be able to talk.
- 4
Half marathon21.0975 km
Race day.