14-week half marathon plan. Progressive long runs and threshold work.
Planned kilometers for each week
Total estimated duration per week (warmup + workout + cooldown)
Load score = duration × intensity factor (higher = harder week)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
W1 Base~39km · 5h03 | END-0121h06 · ~10km | - | FAR-00243min · ~8km | STR-00245min | END-0041h16 · ~11.5km | - | SL-0011h13 · 9.5km |
W2 Base~41km · 5h08 | END-0121h09 · ~10.5km | - | HIL-00150min · ~7.5km | STR-00135min | END-0041h19 · ~12km | - | SL-0011h15 · 11km |
W3 Base~39km · 4h48 | END-0051h12 · ~11km | - | TMP-00552min · ~8.5km | STR-01423min | END-0141h06 · ~10km | - | SL-0051h15 · 9km |
Recovery Base~32km · 4h08 | END-01246min · ~7km | STR-01633min | END-00549min · ~7.5km | - | END-00456min · ~8.5km | - | SL-0051h04 · 9km |
W5 Base~43km · 5h14 | END-0051h12 · ~11km | - | HIL-00152min · ~8km | STR-00935min | END-0141h06 · ~10km | - | SL-0011h29 · 13.5km |
W6 Build~41km · 4h55 | END-0121h12 · ~11km STR-01328min | - | THR-00252min · ~8.5km | - | TMP-00159min · ~9.5km | - | SL-0011h24 · 11.5km |
W7 Build~45km · 5h12 | END-00453min · ~8km STR-00828min | - | TMP-0181h14 · ~12km | - | RP-00358min · ~10km | - | SL-0051h39 · 15km |
Recovery Build~37km · 4h29 | END-0041h03 · ~9.5km | STR-01525min | END-00556min · ~8.5km | - | END-01443min · ~6.5km | - | SL-0051h22 · 12.5km |
W9 Build~46km · 5h28 | END-0041h26 · ~13km STR-01133min | - | THR-0201h06 · ~11km | - | TMP-00451min · ~8km | - | SL-0011h32 · 14km |
W10 Peak~47km · 5h43 | END-0141h06 · ~10km STR-01238min | - | TMP-0011h02 · ~10km | - | VMA-00654min · ~9km | - | SL-0102h03 · 17.5km |
W11 Peak~51km · 5h45 | END-0051h12 · ~11km STR-01023min | - | VMA-0061h06 · ~11km | - | RP-01959min · ~10km | - | SL-0072h05 · 19km |
W12 Peak~51km · 5h58 | END-0051h12 · ~11km STR-01728min | - | RP-01957min · ~9.5km | - | THR-0201h23 · ~14km | - | LR-0151h58 · 16km |
W13 Taper~31km · 3h57 | REC-00740min · ~6km STR-01633min | - | TMP-01541min · ~6km | - | TMP-01541min · ~6km | - | SL-0121h22 · 12.5km |
Race Taper~22km · 2h50 | REC-0011h · ~9km | REC-0021h · ~9km | STR-01525min | - | REC-01125min · ~4km | - | Race |