In this article, you’ll find 3 different plans aimed at different 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 you start a plan, below are some great tips on running a half marathon and detailed explanations of the programs. It’s important to read the article thoroughly to get the best training results!
What does it take to run a half marathon?
Whether you finish in 90, 105, or 120 minutes, half marathons are long-distance events. However, there’s a big difference between running for 1.5 or 2 hours.
Basically, the longer you run, the lower intensity you can maintain. Also, the more you train, the better your body handles higher intensity over longer periods.
As a beginner, it’s a good idea to approach the half marathon humbly for the first time – start cautiously. This improves the race experience, and you can catch up “lost time” later if you feel up to increasing the pace.
Number of trainings per week
Depending on your time goal, a certain amount of training is generally required. This should be spread over several sessions during the week, with more sessions for higher volumes – otherwise, individual sessions become too long to be beneficial. Therefore, programs range from 3 to 6 trainings per week.
For example, if you want 5 trainings per week but follow the 1.30 plan, try to distribute the volume from the removed session across other days. Be careful not to make some sessions so long that it affects the rest of the program.
Similarly, follow the 1.45 plan but add an extra easy run. If you do, be mindful of the training volume – it’s already carefully planned, so adjustments may require extra attention to your response.
How to follow the running plans
To avoid too many repetitions, I’ve written a general article that describes how to follow the plans here. In this article, you can also read about why the plans are structured as they are.
Find the article “ALL RUNNING PLANS” in our inspiration universe.
Running shoes for your running plan
To get the best experience with our training plans, we recommend having several . A good option could be to have a pair of for intervals and a pair of for other runs.
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Download the running plans here
Download your preferred half marathon running plan 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)
