The long run is 46 % 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: four easy runs, nothing hard. The habit 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 run44 min
Conversational pace: you should be able to talk. Finish with 4 strides.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run8 km
8 comfortable km from start to finish. If it feels hard, it is too fast.
Meet threshold, briefly: fifteen minutes is enough to learn the pace.
- 1
Easy run40 min
Conversational pace: you should be able to talk.
- 2
Threshold45 min
15 continuous minutes at Threshold pace.
- 3
Easy run45 min
Conversational pace: you should be able to talk.
- 4
Long run9 km
9 comfortable km from start to finish. If it feels hard, it is too fast.
The plan's first repetitions: 5 × 800 m, and the long run reaching 10 km.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Aerobic power68 min
5 × 800 m at 5 km pace, 150 s recovery.
- 3
Easy run45 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.
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
Threshold42 min
12 continuous minutes at Threshold pace.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run8 km
8 comfortable km from start to finish. If it feels hard, it is too fast.
Threshold moves into blocks, easier to hold. The long run finishes at race-day pace.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Threshold blocks52 min
2 × 8 minutes at Threshold pace, 3 min recovery.
- 3
Easy run45 min
Conversational pace: you should be able to talk.
- 4
Long run11 km
11 km, the last 3 at Half-marathon pace.
Twenty minutes at goal pace: the first real rehearsal of race day.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace50 min
20 continuous minutes at Half-marathon pace.
- 3
Easy run50 min
Conversational pace: you should be able to talk.
- 4
Long run13 km
13 km, the last 4 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 power53 min
3 × 800 m at 5 km pace, 150 s recovery.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run9 km
9 comfortable km from start to finish. If it feels hard, it is too fast.
Specific block: no more short repetitions. Threshold prepares half-marathon pace.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Threshold blocks56 min
2 × 10 minutes at Threshold pace, 3 min recovery.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run14 km
14 km, the last 4 at Half-marathon pace.
The peak, and it is specific: 3 × 2 km at goal pace, then 16 km — over two hours on the feet.
- 1
Easy run45 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace81 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 run16 km
16 km, the last 6 at Half-marathon pace.
Last week of load, already smaller. Threshold goes, goal pace stays — and grows, twenty-five minutes against week 6's twenty. That is what a taper does: the volume comes down, the intensity holds.
- 1
Easy run40 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace55 min
25 continuous minutes at Half-marathon pace.
- 3
Easy run40 min
Conversational pace: you should be able to talk.
- 4
Long run14 km
14 km, the last 3 at Half-marathon pace.
Taper. Fifteen minutes at goal pace to keep it in the legs, and nothing more.
- 1
Easy run35 min
Conversational pace: you should be able to talk.
- 2
Half-marathon pace45 min
15 continuous minutes at Half-marathon pace.
- 3
Easy run35 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.