Therefore, adjust the training plan to your capabilities. If this half marathon training plan seems too difficult for you, click here for an intermediate training plan.Įvery runner is an individual for themself and each of us knows our body best.

10-12 – Taper – lower-volume training before the raceĮvery fourth week is easier and serves to recover and adapt your body to stress.

5-8 – Specific – intensive and specific workouts.

1-4 – Introductory – preparation for more intensive workouts.

For better clarity, it is divided into three parts: The training plan includes 12 weeks of training with 4 to 5 training sessions per week. In this article, you can also download a PDF half marathon training plan for advanced runners for FREE.īefore you start following the plan, it is recommended that you have already run at least one half marathon.

Marathon: Stryds 12-week or 18-week training plans of varying mileage, 18-week mileage plans derived from Hansons, or a 20-week minutes based training program for those crunched for time.This half marathon training plan is intended for advanced runners looking to improve their half marathon time.

35-50miles per week (18 weeks, Hansons Inspired).

30-45miles per week (18 weeks, Hansons Inspired).

Half marathon training Intensities (converted to Power).

Half Marathon: 12-week plans created by Stryd or 18-week plans inspired by Hansons.

10k training intensities (converted to Power).

10k Training: 12-week plans based on mileage or minutes.

5k training intensities (converted to Power).

5k training: 12-week plans with varying mileage, or 8-week plans based on minutes.

Base training intensities (converted to Power).

Base Training: For those who want to build-up to the weekly volume of their desired plan, base training is a great opportunity to get comfortable and acquainted with formal training.If you prefer a paper-based training experience, we have PDF versions of various power-based training plans. We recommend using the power-based training plans available in the Stryd ecosystem (although they will be paid features in the future). There are also 'base' training plans for those who are just starting their running journey. Stryd has power-based training plans available for those running 5k to marathon distances.

Download plan to run a half marathon