4-Week Half Marathon Training Plan in km (Free)
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Race Prep Plan

4-Week Half Marathon Training Plan in km (Free)

28 days · Paces auto-set from your recent race · Free Build → Peak → Taper → Race
Training Schedule
WEEK 1 Build
Day Workout Purpose
Day 1 Easy 7km Wake up the body, promote blood flow
Day 2 Warm-up 3km + 5×1000m @ 4:43/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 3 Easy 7km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 4 Warm-up 3km + 5km Tempo @ 5:06–5:20/km + Cool-down 2km Sustained output ability at threshold
Day 5 Easy 7km, last 2km at race pace (5:14) Pace switch practice under fatigue
Day 6 Rest Full recovery and adaptation
Day 7 Long 15km @ 5:51–6:59/km Build endurance and capillary density
WEEK 2 Build
Day Workout Purpose
Day 8 Easy 7km Wake up the body, promote blood flow
Day 9 Warm-up 3km + 5×1000m @ 4:43/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 10 Easy 7km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 11 Warm-up 3km + 4km Tempo @ 5:06–5:20/km + Cool-down 2km Sustained output ability at threshold
Day 12 Easy 7km, last 2km at race pace (5:14) Pace switch practice under fatigue
Day 13 Rest Full recovery and adaptation
Day 14 Long 13km @ 5:51–6:59/km Build endurance and capillary density
WEEK 3 Taper
Day Workout Purpose
Day 15 Easy 6km Wake up the body, promote blood flow
Day 16 Warm-up 3km + 3×800m @ 4:36/km, full recovery + Cool-down 2km Activate fast-twitch fibers for race sharpness
Day 17 Rest Full recovery and adaptation
Day 18 Easy 6km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 19 Easy 6km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 20 Rest Full recovery and adaptation
Day 21 Long 11km @ 5:51–6:59/km Build endurance and capillary density
WEEK 4 Race Week
Day Workout Purpose
Day 22 Easy 3km Wake up the body, promote blood flow
Day 23 Warm-up 3km + 3×800m @ 4:36/km, full recovery + Cool-down 2km Activate fast-twitch fibers for race sharpness
Day 24 Rest Full recovery and adaptation
Day 25 Easy 3km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 26 Rest Full recovery and adaptation
Day 27 Rest / very easy 2km Active recovery, keep legs loose
Day 28 RACE DAY — Half Race day — trust the training
Notes
1
Strides = 80–100m accelerations (~20s), build to 90% effort, walk back to recover, repeat
2
Uphill: watch heart rate, not pace — use downhill to recover time
3
Adrenaline is high at the start — deliberately hold back for the first 2km
4
Practice race-day fueling on long runs — take gels every 30min after the first hour
28-Day Training Plan — Half Marathon
rundida.com
Race Prep Plan
4-Week Half Marathon Training Plan in km (Free)
28 days · Paces auto-set from your recent race · Free Build → Peak → Taper → Race
Training Schedule
Phase 1 Build W1 – W2
W1
D1
Easy 7km
Wake up the body, promote blood flow
D2
5×1km
@4:43, 2'jog
Pace feel + VO2max stimulus
D3
Easy 7km
4–6 strides
Maintain elasticity and leg turnover
D4
5km Tempo
@5:06–5:20
Sustained output ability at threshold
D5
Easy 7km
last 2k @ RP
Pace switch practice under fatigue
D6
Rest
Full recovery and adaptation
D7
Long 15km
@5:51–6:59
Build endurance and capillary density
W2
D8
Easy 7km
Wake up the body, promote blood flow
D9
5×1km
@4:43, 2'jog
Pace feel + VO2max stimulus
D10
Easy 7km
4–6 strides
Maintain elasticity and leg turnover
D11
4km Tempo
@5:06–5:20
Sustained output ability at threshold
D12
Easy 7km
last 2k @ RP
Pace switch practice under fatigue
D13
Rest
Full recovery and adaptation
D14
Long 13km
@5:51–6:59
Build endurance and capillary density
Phase 2 Taper W3
W3
D15
Easy 6km
Wake up the body, promote blood flow
D16
3×800m
Activate fast-twitch fibers for race sharpness
D17
Rest
Full recovery and adaptation
D18
Easy 6km
4–6 strides
Maintain elasticity and leg turnover
D19
Easy 6km
4 hill str
Adapt to climbing rhythm
D20
Rest
Full recovery and adaptation
D21
Long 11km
@5:51–6:59
Build endurance and capillary density
Phase 3 Race Week W4
W4
D22
Easy 3km
Wake up the body, promote blood flow
D23
3×800m
Activate fast-twitch fibers for race sharpness
D24
Rest
Full recovery and adaptation
D25
Easy 3km
4–6 strides
Maintain elasticity and leg turnover
D26
Rest
Full recovery and adaptation
D27
Rest
Active recovery, keep legs loose
D28
RACE
Race day — trust the training
1 Strides: 20s @ 90% effort
2 Uphill: watch HR, not pace
3 Hold back the first 2km
4 Gels every 30min after 1h
Rest Easy Easy + Strides Easy + Hills Easy + Race-Pace Tempo / MP Intervals / VO2 Long Run Race
28-Day Training Plan — Half Marathon
rundida.com