Half Marathon Road Running - Beginner 32w (EN)
Half Marathon Road Running - Beginner 32w (EN)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
32 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
📋 Plan Overview
Distance: Half Marathon (21 km)
Elevation: 0 - 500 m
Terrain: Road & Asphalt
Category: Half Marathon Road
Skill / Level: Beginner
Duration: 32 weeks
Workouts/week: 7–8
Weekly hours: 5–6,45h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for beginner runners with some basic running experience who want to complete a half marathon with confidence. Ideal for athletes training around 4–5,30 hours per week who want a structured and gradual progression toward race day.
📦 What You’ll Get
A complete 32-week half marathon program developed by Arduua coaches. All sessions are prescribed by time and heart rate zones to guide intensity and ensure safe progression. The plan includes endurance runs, light quality sessions, long runs, and complementary strength, mobility, and stretch workouts.
❤️ Training Methodology
Training is based on time and heart rate rather than distance, helping you control effort and reduce injury risk. The focus is on building aerobic capacity, improving consistency, and developing basic running efficiency. Progressive load is carefully balanced with recovery for sustainable development.
📆 Plan Structure
Base (15w): Build aerobic endurance, consistency, and basic strength and mobility.
Specific (8w): Introduce structured threshold sessions and improve running economy.
Pre-Comp (8w): Develop race pace control, longer runs, and fueling awareness.
Taper+Race (1w): Reduce training load and arrive fresh and confident on race day.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 32-week Beginner Half Marathon plan provides a safe and structured path to your first or next half marathon. Build endurance, stay injury-free, and arrive at race day ready to perform with confidence.
📣 More info: arduua.com • Contact us at: info@arduua.com
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:32:00 | 02:00:00 |
|
Other
x2
|
00:35:00 | 00:20:00 |
|
Strength
x1
|
00:47:00 | 00:50:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:32:00 | 02:00:00 | |
|
|
00:35:00 | 00:20:00 | |
|
|
00:47:00 | 00:50:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.