HALF MARATHON

A half that peaks on the day that matters.

Ten to fourteen weeks of focused preparation. TrainPlan builds threshold first, sharpens pace second, and tapers you into race week without losing the edge.

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Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.

Built around your schedule, not the other way around.

Tell TrainPlan which days you can run. It builds the week from what you actually have, not what a generic plan assumes.

Adapts when your training data says it should.

Missed a session? HRV tanked? Heart rate spiked on what was meant to be an easy run? The plan rebuilds the next week accordingly, and tells you exactly what changed.

Threshold work without the treadmill drudgery.

The half lives and dies at threshold. TrainPlan varies the shape of threshold sessions — long reps, broken reps, progression runs — so ten weeks of tempo work doesn't all feel like the same session.

SAMPLE WEEK

A week from the sharpening phase.

Four running days, one strength session, two honest rest days. Most TrainPlan users train on exactly this pattern. Have more time? The plan adds. Only three days? It adapts to that too.

  1. Monday

    Rest

    Rest

    —

  2. Tuesday

    Threshold

    4 × 2 km at threshold, 90 s jog recovery

    Zone 4

  3. Wednesday

    Easy

    8 km easy

    Zone 2

  4. Thursday

    Rest

    Rest or mobility

    —

  5. Friday

    Tempo

    6 km at half-marathon pace

    Zone 3

  6. Saturday

    Strength

    Strength session (40 min)

    —

  7. Sunday

    Long

    15 km long with 5 × 1 km at HM pace

    Zone 2, HM block

Plans shorter than ten weeks compress base instead of skipping it. Taper starts ten days before race day.

THE BLOCK IN THE APP

The build to race day, week by week.

Where the phases sit, what this week asks of you, and what your times are doing.

  • TrainPlan plan screen showing an 18-week marathon block with base, build, peak and taper phases on a timeline
    Your plan The full block to race day — base, build, peak and taper on one timeline.
  • TrainPlan schedule screen showing a training week and a proposed plan change with the reasoning behind it
    Schedule Your week, with the proposed plan change and its reasoning waiting at the top.
  • TrainPlan progress screen showing personal bests per distance, a weekly training load chart and completion rate
    Progress Personal bests, weekly training load and completion rate over twelve weeks.

TEN-PLUS WEEKS

Four phases, sharper each one.

  1. Base (weeks 1–3)

    Aerobic mileage and easy sessions. The foundation the threshold work will sit on.

  2. Build (weeks 4–8)

    Threshold intervals become the anchor of the week. Long runs start adding pace chunks.

  3. Sharpen (weeks 9–12)

    Half-marathon specificity — race-pace work, fewer surprises. The plan starts trimming volume slightly so quality rises.

  4. Taper (final 10 days)

    Intensity held, volume dropped. Exactly what your legs need, and the plan tells you why each session is shorter.

See how adaptation works

Ready for a faster half.

You know the distance, you want a better time. The plan reads your last result and builds to a specific target pace.

First 21.1km on the calendar.

We treat the half as a serious event in its own right — not a marathon plan cut in half. Confidence first, then speed.

Coming down from marathon.

You've done the 26.2 and want a sharper half this cycle. The plan uses your endurance base and adds threshold density.

Ready to step up.

You're reliably putting in 5K and 10K. The plan extends your long run gradually, without bolting on miles for the sake of it.

What the plan reads

Current fitness from a test event or recent activity. HRV trends where your watch reports them. Sleep patterns across weeks, not just last night. Your rating after each session — 'how did that feel?'

What you've got to work with

Gym tier (none, home, commercial). Running shoes and treadmill availability if you share them. Cross-training sessions pick themselves from what you can reach — not what we wish you had.

What we work around

Days you can't run. Preferred session times. Injury or movement exclusions. Other races in the same block. The plan respects all of them without needing a nag.

WATCHES & PLATFORMS

Works with what you already run in.

Sync your runs automatically. TrainPlan reads heart rate, HRV, sleep, and pace to keep every session honest.

Garmin

Runs, heart rate, HRV and sleep, through your phone's health store.

Polar

Runs, heart rate and sleep, through your phone's health store.

Strava

Time, distance and calories from the runs you record in it.
See all integrations

FAQ

Half-marathon-specific questions.

Eight weeks works if you’ve been running consistently. The plan compresses base and protects the taper — the two things you can’t skip.

Even effort, slightly negative split. The plan practices target pace in training rather than guessing on the day — by race week you’ll know what the pace feels like in your legs.

Not most of them. Long runs in the build phase are aerobic. Race-pace work shows up in the sharpening phase, first as short chunks inside a long run, then in standalone specificity sessions.

Yes — and the plan reads your background. If you bring track fitness, the threshold work starts higher and the long runs catch you up.

Four minimum, five is the sweet spot. A six-day version exists for high-volume runners who want it; the plan adds the sixth day as easy recovery rather than another hard session.

READY?

Ten weeks, one peak. The half earns you the day.

Thirty days free. Your half-marathon block is ready in under five minutes.

Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.