Half Marathon Road Running - Competitive 32w (EN)
Half Marathon Road Running - Competitive 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: Competitive
Duration: 32 weeks
Workouts/week: 7–11
Weekly hours: 7–10h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for competitive runners with strong training consistency and race experience who aim to maximize half marathon performance. Ideal for athletes training 6–8 hours per week targeting personal bests or top-category results.
📦 What You’ll Get
A comprehensive 32-week half marathon program created by Arduua coaches. All sessions are prescribed by time and heart rate zones to ensure precise intensity control. Includes high-quality endurance work, threshold sessions, VO₂max intervals, race-pace workouts, and supporting strength and mobility training.
❤️ Training Methodology
Training is guided by time and heart rate to ensure optimal intensity and adaptation. The program emphasizes progressive overload, race-specific workouts, and structured recovery to improve aerobic capacity, lactate threshold, running economy, and fatigue resistance.
📆 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 Competitive Half Marathon plan is designed for peak performance. Develop speed, endurance, and efficiency through structured training—and arrive at race day fully prepared to perform at your highest level.
📣 More info: arduua.com • Contact us at: info@arduua.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
06:36:00 | 02:45:00 |
|
Other
x3
|
01:03:00 | 00:40:00 |
|
Strength
x2
|
01:07:00 | 00:50:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:36:00 | 02:45:00 | |
|
|
01:03:00 | 00:40:00 | |
|
|
01:07:00 | 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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Save 20%
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.