15-Week Half Marathon Preparation
Five runs per week with two rest days, aerobic endurance, controlled quality sessions, recovery weeks and a two-week taper. Designed for established runners preparing for their first or a subsequent half marathon.
Who this plan is for
Start with an established running base: you should already be accustomed to five runs per week and comfortable running easily for 40 minutes over several weeks. Level 0 does not mean starting from no running. Choose a lower-frequency foundation plan if this starting load exceeds your recent training.
Training commitment
Time-based weeks before the taper range from 2 hours 42 minutes to 4 hours 54 minutes. Week 13 contains 3 hours 15 minutes of timed running plus 18.4 km of distance-based sessions; its total time depends on your pace. Week 14 tapers to 3 hours 2 minutes. Race week includes 1 hour 47 minutes of preparatory running plus the 21.1 km race and additional race warm-up/cooldown. The longest training run is 1 hour 45 minutes. Warm-ups and cooldowns are included in training-session totals.
Intensity and workout guidance
Use a current, validated running threshold for pace-based targets. Threshold pace is not automatically your 5 km race pace. TrainingPeaks percentage targets represent relative threshold speed: a higher percentage means faster running. For example, at a 5:00/km threshold, 80% gives approximately 6:15/km. Use each session's RPE and breathing guidance as the controlling check; adjust pace for hills, heat and fatigue rather than chasing a target. Faster targets are working ranges, not guarantees of a universal physiological zone.
Easy running stays conversational, usually RPE 2–3/10. Hill work, controlled builds and distance-based race-effort repetitions use RPE. Use current race ability rather than an aspirational goal. Faster work is controlled and repeatable, with no all-out sprint finish. Each calendar entry includes the Endurance Lab RPE and training-zone reference PDFs.
Adapting the plan
Shorten long runs if their duration exceeds recent comfortable exposure. Hold or repeat a week when recovery is incomplete. Replace the second quality session with easy running or rest if needed. Do not catch up missed sessions. Stop for pain that changes your stride; seek medical assessment for chest pain, fainting or unusual breathlessness. No generic plan can guarantee freedom from injury.
Practice familiar fuel and fluids on longer runs and in race preparation, adjusting to conditions and your tolerance. Walking breaks are acceptable. Follow the race-day entry for warm-up, controlled opening effort and recovery.
Resources and optional testing
Endurance Lab resources explain effort and training zones. Optional INSCYD testing and individual coaching are separate services and are not included with this plan. Contact info@endurancelab.ie for enquiries; purchasing the plan does not include ongoing personalised monitoring.
www.endurancelab.ie
As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!