Half marathon training plan
Almost halfway there!

You can already run 15K and want to start with your next chapter: Running a half marathon (21K). In 10 weeks you will be able to run the half marathon with the following training plan.

What can you expect from the Half Marathon training plan:

Just as a reminder: What is jogging ?

During the 10K training plan we introduced you with the term called ‘jogging’. Jogging means you are training between walking and running speed. When you jog your speed will be lower then running, but eventually you will move longer and further! Jogging is ideally to train.

Lesson 1:
Let’s start

We start of the training plan with a progressive training session. Progressive training means you have a diverse but hard training. Try not to run to fast during your first ‘run’ phase.

  • Jog 5 minutes
  • Run 10 minutes
  • Jog 5 minutes
  • Run 15 minutes
  • Jog 10 minutes
  • Walk 3 minutes

15K Training Plan, Lesson 1:
50:00 minutes in total

  • Jog 5 minutes
  • Run 10 minutes
  • Jog 5 minutes
  • Run 15 minutes
  • Jog 10 minutes
  • Walk 3 minutes

Lesson 2:
Speeding up and walk a lot

To get you up to speed we are doing a interval training with a lot of short running and walk sessions. This helps also with your stamina!

  • Jog 10 minutes

Serie of 10x:

  • Walk 1 minute
  • Run 3 minutes
  • Jog 10 minutes
  • Walk 5 minute

15K Training Plan, Lesson 2:
– 45:00 minutes in total

  • Jog 10 minutes
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Jog 10 minutes
  • Walk 5 minute

Lesson 3:
Going for endurance

To finish of the week we are going to ‘relex’ with a endurance training. Try jogging with the pace the complete training sessions. You can do it!

  • Jog 93 minutes
  • Walk 5 minutes

10K Training Plan, Lesson 3:
98:00 minutes in total

  • Jog 93 minutes
  • Walk 5 minutes

Almost there!

Running a half marathon is the perfect way to gain stamina. And you already halfway towards the marathon!

Want to follow the half marathon training plan yourself?
Download the for iOS or Android app and start preparing for your next move: the marathon.

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