Week 1
Base Building
~28 km
TUE
Speed Work
5×800m intervals @ 3:55/km, 2min rest · 9.5 km total
Pace: 5:45 warm-up, 3:55 intervals, 5:45 cool-down
THU
Steady Run
Steady effort 7 km @ 4:45/km
Pace: 4:45 /km
SAT
Long Run
Long run 12 km @ 5:00/km easy
Pace: 5:00 /km
SUN
Recovery
Easy run 5 km @ 5:45/km
Pace: 5:45 /km
Base Building
Week 2
Base Building
~31 km
TUE
Speed Work
6×800m intervals @ 3:53/km, 2min rest · 10 km total
Pace: 5:40 warm-up, 3:53 intervals, 5:40 cool-down
THU
Steady Run
Steady effort 8 km @ 4:43/km
Pace: 4:43 /km
SAT
Long Run
Long run 13 km @ 5:00/km easy
Pace: 5:00 /km
SUN
Recovery
Easy run 5 km @ 5:45/km
Pace: 5:45 /km
Base Building
Week 3
Base Building
~33 km
TUE
Speed Work
4×1km intervals @ 3:50/km, 2.5min rest · 10 km total
Pace: 5:35 warm-up, 3:50 intervals, 5:35 cool-down
THU
Steady Run
Steady effort 9 km @ 4:40/km
Pace: 4:40 /km
SAT
Long Run
Long run 14 km @ 4:55/km easy
Pace: 4:55 /km
SUN
Recovery
Easy run 5 km @ 5:45/km
Pace: 5:45 /km
Base Building
Week 4
Development
~32 km
TUE
Tempo Run
Tempo run 5 km @ 4:02/km · warm-up & cool-down · 10 km total
Pace: 5:30 warm-up, 4:02 tempo, 5:30 cool-down
THU
Steady Run
Goal pace run 8 km @ 4:13/km (race pace practice)
Pace: 4:13 /km
SAT
Long Run
Long run 15 km @ 4:50/km easy
Pace: 4:50 /km
SUN
Recovery
Easy run 5 km @ 5:45/km
Pace: 5:45 /km
Development
Week 5
Development
~36 km
TUE
Speed Work
5×1km intervals @ 3:48/km, 2min rest · 10.5 km total
Pace: 5:30 warm-up, 3:48 intervals, 5:30 cool-down
THU
Steady Run
Goal pace run 9 km @ 4:13/km
Pace: 4:13 /km
SAT
Long Run
Long run 16 km @ 4:45/km easy
Pace: 4:45 /km
SUN
Recovery
Easy run 5.5 km @ 5:45/km
Pace: 5:45 /km
Development
Week 6
Development
~38 km
TUE
Tempo Run
Tempo run 7 km @ 4:00/km · 12 km total
Pace: 5:30 warm-up, 4:00 tempo, 5:30 cool-down
THU
Steady Run
Goal pace run 10 km @ 4:13/km
Pace: 4:13 /km
SAT
Long Run
Long run 18 km @ 4:40/km easy (peak week)
Pace: 4:40 /km
SUN
Recovery
Easy run 6 km @ 5:45/km
Pace: 5:45 /km
Development
Week 7
Peak Training
~36 km
TUE
Speed Work
4×1.5km intervals @ 3:50/km, 2min rest · 11 km total
Pace: 5:30 warm-up, 3:50 intervals, 5:30 cool-down
THU
Steady Run
Goal pace run 8 km @ 4:13/km (begin taper)
Pace: 4:13 /km
SAT
Long Run
Long run 16 km @ 4:45/km easy
Pace: 4:45 /km
SUN
Recovery
Easy run 5 km @ 5:45/km
Pace: 5:45 /km
Peak Training
Week 8
Taper
~23 km
TUE
Speed Work
3×1km intervals @ 3:55/km, 2min rest · 7.5 km total
Pace: 5:40 warm-up, 3:55 intervals, 5:40 cool-down
THU
Steady Run
Goal pace run 6 km @ 4:13/km
Pace: 4:13 /km
SAT
Long Run
Long run 12 km @ 4:50/km easy
Pace: 4:50 /km
SUN
Recovery
Very easy run 4 km @ 6:00/km (keep legs loose)
Pace: 6:00 /km
Taper
Week 9
Race Week
~12 km
TUE
Easy Shakeout
Easy shakeout 5 km @ 5:50/km + 4 strides
Pace: 5:50 /km
THU
Easy Shakeout
Easy shakeout 4 km @ 6:00/km + 3 strides
Pace: 6:00 /km
SAT
Rest
Rest day — gear prep, hydration, sleep
Focus on recovery
SUN
RACE DAY
Half Marathon 1:29 — Start at 4:20/km pace, negative split to 4:06/km
Goal: 4:13 average /km
Race Week
Key Training Notes
Pacing Strategy
Start conservatively in Week 1 and build consistently. By Week 7, you'll be ready for peak efforts. The taper is real — trust it.
Race Day Execution
First 5 km at 4:20/km (warm-up), middle 10 km at 4:13/km (race pace), final 6 km at 4:06/km (negative split).
Easy Run Discipline
Sunday easy runs are NOT slow. They're recovery. Stay at 5:30-5:45/km. Faster easy runs compromise recovery.
Long Run Progression
Long runs build aerobic capacity, not speed. Week 6 peaks at 18 km (7 km beyond race distance) for confidence.
Fuel & Hydration
Practice race-day nutrition on long runs. For 1:29, you'll need electrolytes every 5km after km 10.
Cross-Training & Strength
Add 2× per week of strength work (glutes, core, hips) on off-days. This reduces injury risk significantly.