PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 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🌍 Global training platform for trail, mountain, ultra & road runners
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