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: Intermediate
Duration: 32 weeks
Workouts/week: 7-10
Weekly hours: 5:30–8h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Built for intermediate runners with consistent training habits and race experience who want to improve their half marathon performance. Ideal for athletes training 5–7 hours per week aiming to develop pacing, endurance, and speed.
📦 What You’ll Get
A structured 32-week half marathon plan created by Arduua coaches. Sessions are guided by time and heart rate zones for precise intensity control. Includes endurance runs, threshold workouts, VO₂max sessions, and strength, mobility, and stretch routines.
❤️ Training Methodology
Training is based on time and heart rate to optimize intensity and adapt to daily conditions. The program balances aerobic development, threshold training, and speed work with proper recovery, enabling steady and sustainable performance gains.
📆 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 Intermediate Half Marathon plan helps you improve endurance, speed, and race execution. Train consistently, build performance, and arrive at race day ready to achieve your next personal best.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
🏃♂️ Structured training 👨🏫 Expert coaching 📊 Proven system
⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish