Is This Plan For You?
This 20-week Half Marathon Base plan by GA Endurance is designed for runners who want to build a strong, sustainable aerobic foundation before progressing to higher-intensity training phases.
It is ideal for athletes who are returning to structured training or aiming to develop consistency, durability, and long-term performance capacity.
If your goal is to establish a robust endurance base, improve efficiency, and prepare your body for future performance-focused blocks, this plan provides a clear and progressive pathway.
What You Can Expect
• A complete 20-week structured Base progression
• Gradual and controlled volume increase to support long-term adaptation
• Strong focus on aerobic development and movement efficiency
• Consistent, easy, and steady-state runs to build endurance durability
• Introduction of light tempo and controlled intensity sessions
• Structured long runs to progressively 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 injury prevention and durability
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 20-week base plan is designed to build the physiological foundation required for long-term performance.
You will improve aerobic capacity, develop structural durability, and establish the consistency needed to successfully progress into more advanced training phases.
Explore more training plans at GA Endurance
Goksen Cinar, MSc, is a sports scientist, national team coach, and founder of GA Endurance. With more than 25 years of coaching experience, he combines sports science, endurance coaching, and data-driven methodology to help athletes achieve sustainable performance improvements. He is a 4-time Ironman 70.3 World Championship qualifier and 4-time full-distance Ironman finisher.