Half marathon training

A half marathon is 21.1 km. For many people it is the first truly long distance. Running a few times a week is no longer enough here: you need a long run, and it grows gradually.

How many weeks to train#

TriCoo usually plans 16 weeks for a half marathon: 8 weeks of base, 6 weeks of build and 2 weeks of taper.

This timeline is for someone who already runs regularly. Building the habit of running is not part of it. That takes its own time, and it differs from person to person. If you do not run yet, start with 10K training.

If there are fewer weeks left before the race, the plan gets shorter. The build gets shorter first, then the base. The taper stays as it is. When time is very short, TriCoo uses a simplified preparation aimed at finishing. Such a plan does not confirm that you are ready for the race.

Are 4 hours a week enough#

For someone who already runs regularly, 4 hours of running a week can be enough to prepare for a first half marathon. Whether it is enough for you, and what your finish will look like, depends on the base you start from.

Take a normal build week: 3 runs, a starting running budget of 4 hours and the standard long run limits. In the build the long run takes no more than 40% of the week's running minutes. In this example that share caps the long run at 95 minutes. Other rules can make it shorter still.

This is about running time. If these 4 hours also include cycling or strength work, less is left for running. Then the long run comes out shorter too.

How the week works#

A normal week of the Running profile has 3 runs. One of them is a long run if your training history and the plan's limits allow it. The rest of the running is mostly easy.

You can run more often. Then the extra run shares the same weekly time with the others. It is not added on top of the existing load.

The long run#

The standard ceiling for the long run is 100 minutes in the base and 120 minutes in the build. There are exceptions. You do not have to reach it, and not every plan does.

The long run grows from the one you have already done. The step is up to 5 minutes, and only after you completed the previous long run. If a missed long run is confirmed, the next increase is dropped. More on the Missed runs and the long run after a break page.

How load grows#

It makes sense to add load based on how you handle it. Weeks without growth are needed too. A beginner should not add both volume and fast running at the same time. TriCoo keeps load from rising too fast and schedules a recovery week from time to time.

Taper#

The last 2 weeks before the race are the taper. Before the race TriCoo cuts the volume to reduce built-up fatigue.

You can work out the time your pace gives over a half marathon with the pace calculator.

Pick a race#

Half marathons are in the race calendar. If you have done a half marathon and want to go further, see Marathon training.