Metric: 1/2 Marathon/16 weeks/40 km

Running
Half Marathon
Beginner
4 days/week (40 km)
Pace
Description
Overview
Sample Week

Description

This plan is a 4 day a week per plan that peaks out at about 40 km per week. It includes a mid-week structured workout and then a long run or second workout on the weekend. At 16 weeks, this plan is meant to put the final touches on a plan build your fitness gradually. The first few weeks will be a gradual increase in volume without intensity. Then you will progress through a buildup of intensities focusing on half marathon pace and general endurance over the last several weeks.

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Distance
40 km

Overview

Run
97 workouts
362 mi
Cross Training
31 workouts
23:15:00 hr
Strength Training
22 workouts
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (6th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Metric: 1/2 Marathon/16 weeks/40 km

Running
Half Marathon
Beginner
4 days/week (40 km)
Pace
Metric: 1/2 Marathon/16 weeks/40 km
$34.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Luke Humphrey
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