The half marathon is undoubtedly one of the most enticing running goals, offering a challenge for both beginners and advanced runners alike. Whether you aim to simply 'get through' the 21 km or train for a new half marathon personal best, we’ve developed tailored training plans with sports scientist Raphael Jung from the sports science institute, Diagnose Berlin.
The 'right' choice of a suitable training plan is undoubtedly crucial in preparing for a half marathon. Around 2/3 of runners without a solid plan fail in their attempt to run a half marathon, with the main reasons being overuse injuries or even more serious injuries.
When evaluating and asking yourself, 'What is a good time for a half marathon?' you should first assess your current running routine and use the training plans listed below as a guide.
In our selection of specialized training plans, you'll find exactly what suits you and your current performance level to help you progress in your running journey.
You’re not running yet or only up to 5k per session. Here, your first goal should be to establish a regular routine and aim to consistently run 5-8 km! You can achieve this in 8-12 weeks! After that, you can move straight on to training for your first half marathon!
You run occasionally but not very regularly (less than 2-3 times a week) and not necessarily more than 15 km per week.
Your goal: to 'complete' a half marathon.
You run regularly (2-3 times a week), can comfortably handle 8-12 km in a session, and are already able to run more than 30 km per week.
Target time for the half marathon: under 2:00 hours.
You are an experienced runner, running very regularly (3-4 times a week), have already successfully completed a half marathon, and have logged weeks with more than 50 km.
Target time for the half marathon: under 1:45 hours.
Running is an indispensable part of your life, and you run 4-5 times a week. You have already completed several half marathons and want to take it to the next level. Weeks with over 70 km do not intimidate you!
Target time for the half marathon: under 1:30 hours.
You are on a quest for your personal best, and your training dictates large parts of your daily life. You can run a half marathon under 1:30 hours with ease and have already trained over 90 km in a week!
Target time for the half marathon: under 1:20 hours.
Everyone knows the problem with static training plans... things rarely go 'according to plan'! They only work well as long as you manage to follow the plan exactly.
Our plans adapt to unforeseen circumstances. This allows you to train more consistently and effectively, helping you achieve your running goals more reliably.
It really depends… In preparing for any half marathon race, it's essential to develop your endurance and speed in a way that builds upon your current level and progressively increases it. If you set a realistic goal that is achievable based on your current fitness, you can typically prepare for a half marathon in about 12 to 16 weeks.
A shorter training period of around 8 weeks is also possible if you're already close to your goal or have made significant progress with your training. This might be the case if you've recently completed a running event successfully and want to add a half marathon to your schedule. Alternatively, you may want to make it a bit easier on yourself by setting a target time that you could achieve with relatively little effort.
Longer training durations for half marathon plans can sometimes be useful, especially if you want to take a very cautious approach or if you're setting a goal that seems overly ambitious. However, consistent and regular training is essential, so you can't significantly reduce the "difficulty" of your training simply by extending the duration of your plan. Ambitious goals require ambitious training! Moreover, with longer training periods, motivation can often wane sooner or later.
Although the half marathon seems relatively achievable and almost "easy," especially compared to its bigger brother, the marathon, it is still a significant strain that should be prepared for carefully and thoughtfully. It is especially important to set a realistic goal and to handle uncertainties intelligently.
Rushing to complete a half marathon training plan almost guarantees injuries and/or overuse symptoms. However, if one follows a well-founded, individually tailored plan, then a half marathon is a healthily justifiable and recommended goal!
Above all, it is crucial to follow a half marathon training plan that is individually tailored and personalized. Consistency in training is everything! This is achieved with a plan that aligns with personal circumstances and makes it easy to stick to the plan as much as possible. Motivation plays a key role, so the chosen half marathon training plan should cater to certain training preferences and strike the perfect balance between fun and challenge.
Additionally, we believe the following are essential:
All of the features mentioned above are often not considered in most static half marathon training plans. A "one-size-fits-all" plan is created, which is anything but personalized.
With Trait, we rely on a dynamic system that divides the training plan into several phases (so-called blocks). The advantage: Each training period creates ideal milestones on the way to the overall goal of completing a half marathon and can be dynamically adjusted as needed!
This, of course, depends on your set goal. In each of our half marathon training plans, the training frequency varies based on the target time. Beginners should aim for a consistent 2-3 running sessions per week.
For advanced and professional half marathon training plans, we often schedule up to 6 sessions per week!
