Is This Plan For You?
This 12-week Half Marathon Base plan by GA Endurance is designed as a preparatory foundation phase before entering a main race-specific training block.
It is ideal for athletes who are not yet ready for a full build or race-preparation plan, but want to establish the consistency, aerobic capacity, and structural durability required for higher-level training.
If you are coming back from a break, rebuilding fitness, or planning to start a structured 10–16 week race plan afterward, this plan provides the essential groundwork for long-term progression.
What You Can Expect
• A complete 12-week structured Base progression designed as a pre-build phase
• Gradual and controlled volume increase to prepare for future higher loads
• Strong emphasis on aerobic development and movement efficiency
• Consistent, easy, and steady-state runs to build foundational endurance
• Introduction of light tempo efforts to prepare the system for future intensity
• Progressive long runs to safely extend aerobic capacity
• Periodic down weeks to support recovery and adaptation
• Clear, easy-to-follow workouts using pace, heart rate, or perceived effort
• Optional strength guidance to support durability and injury prevention
Coaching & Support
This plan includes Coach Access.
If you have any questions during your training, you can reach out anytime via:
coachsupport@gaendurance.com
Requirements
To start this plan, you should be able to:
• Run continuously for at least 5–8 km
• Train consistently 4–5 times per week
• Be ready to follow a progressive endurance-focused structure
A GPS watch and heart rate monitor are recommended for best results.
Final Note
This 12-week base plan is not the first half of a longer program—it is a standalone preparation phase designed to bridge the gap between unstructured training and high-performance race preparation.
You will build aerobic capacity, improve structural resilience, and establish the consistency required to enter your next training block fully prepared.
Explore more training plans at GA Endurance
I’m Goksen Cinar, MSc, a sports scientist, national team coach, and founder of GA Endurance. With 25+ years of experience and more than 2,000 athletes coached, I combine sports science, data analysis, and practical endurance coaching. I’m a 4-time IRONMAN 70.3 World Championship qualifier and 4-time full-distance IRONMAN finisher, providing full-time coaching built around each athlete’s goals and life.My coaching philosophy begins with the individual.