In this article, you’ll find 3 different programs targeted at various time goals:
- Half marathon in 2 hours (3 trainings per week)
- Half marathon in 1 hour and 45 minutes (4 trainings per week)
- Half marathon in 1 hour and 30 minutes (6 trainings per week)
Before starting a program, read the tips for running a half marathon and explanations for the programs. Read the article thoroughly to get the most from your training!
What does it take to run a half marathon?
Whether your half marathon time is 90, 105, or 120 minutes, it’s undeniably long-distance. Yet, there’s a big difference between running for one and a half hours or two hours.
The longer you run, the lower the intensity you can maintain. Also, the more you train, the better your body handles higher intensity for longer.
As a beginner, approach your first half marathon modestly – start cautiously. This leads to a better race experience, and you can still catch up later in the race if you feel up to increasing your pace.
Number of trainings per week
Depending on your time goal, a certain amount of training is required. This should be spread over several sessions during the week; more sessions mean shorter individual sessions, which is more beneficial. Hence, programs range from 3 to 6 trainings per week.
If you want 5 trainings per week but follow the 1.30 program, redistribute the removed session’s volume across the other days. Be careful not to make sessions so long they affect others.
Similarly, you can follow the 1.45 program and add an extra easy run. However, be aware of the training volume, as it’s carefully planned. Adjustments require attention to how you respond.
How to follow the running programs
To avoid repetition, I’ve written a general article on how to follow the programs here. This article also explains why the programs are structured as they are.
Find the article “ALL RUNNING PROGRAMS” in our inspiration universe.
Running shoes for your program
For the best experience with our training programs, we recommend having multiple . Consider having a pair of for intervals and a pair of for other runs.
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Download the running programs here
Download your preferred half marathon program by clicking on the level you wish to follow.
- Half marathon in 2 hours (3 trainings per week)
- Half marathon in 1 hour and 45 minutes (4 trainings per week)
- Half marathon in 1 hour and 30 minutes (6 trainings per week)
