Aerobic volume
Easy running and consistent long runs expand the foundation.
21.1K / Half marathon coachingHold the speed.
Hold the speed.
Support it with endurance.
The half marathon combines 10K speed with marathon durability. Threshold capacity, aerobic volume and race pace must develop together.
Apply for coaching21.1KTarget distance
10–18 weeksFocused build
ThresholdKey capacity
PacingControlled execution
Who is it for?
For first-time half marathoners, runners targeting 1:30–2:00 milestones and athletes who lose pace in the second half.
The half marathon combines 10K speed with marathon durability. Threshold capacity, aerobic volume and race pace must develop together.
RUNPO
What the system includes
For first-time half marathoners, runners targeting 1:30–2:00 milestones and athletes who lose pace in the second half.
Threshold development
Controlled tempo and cruise intervals raise sustainable speed.
Race pace
Target pace is practised under different levels of fatigue.
Strong finish
Capacity is protected for the second half instead of spent early.
Structure
Example training week
This is only an illustration of structure. Your actual week is individualized.
01
Monday
Rest
02
Tuesday
Threshold intervals
03
Wednesday
Easy run
04
Thursday
Medium-long run
05
Friday
Rest / strength
06
Saturday
Race pace or easy
07
Sunday
Long run
FAQ
Frequently asked questions
How many days a week should I run?
Many runners can prepare on 3–6 days per week. The right number depends on history, time and recovery.
Do first-time half marathoners need speed work?
Yes, but the dose should be controlled. Aerobic consistency remains the foundation.
Is a 1:30 plan different from a 2:00 plan?
Yes. Weekly volume, intensity distribution and target pace are individualized even when the distance is the same.
Run 21K with decisions, not only effort.
Share your target time and current weekly routine.
Apply for coaching