Half marathon plan, 5 sessions a week
You have 5 slots a week. Here is how Endu spreads a Half marathon preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.
- weeks
- 13
- sessions
- 61
- sessions / week
- 4.7
- peak week
- 5.5 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- General preparationWeeks 1–2 · 2 wk
- BaseWeeks 3–5 · 3 wk
- BuildWeeks 6–7 · 2 wk
- SpecificWeeks 8–10 · 3 wk
- TaperWeeks 11–12 · 2 wk
- Race weekWeeks 13–13 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | General preparation | 3.2 h | 32 |
| 2 | General preparation | 3.4 h | 33 |
| 3 | Base | 3.7 h | 37 |
| 4 | Baserecovery | 3 h | 30 |
| 5 | Base | 4 h | 40 |
| 6 | Build | 4.5 h | 47 |
| 7 | Build | 4.9 h | 50 |
| 8 | Specificrecovery | 3.8 h | 38 |
| 9 | Specific | 5.2 h | 52 |
| 10 | Specific | 5.5 h | 56 |
| 11 | Taper | 3.8 h | 37 |
| 12 | Taper | 3 h | 29 |
| 13 | Race week | 2.1 h | 21 |
Sample week — week 7 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.
- MondayEasyEasy run 38min38 min · 6.1 km
- TuesdayHardThreshold 5×6min1 h · 11.3 km
- WednesdayEasyEasy run 38min38 min · 6.1 km
- FridayModerateProgression run 64min1 h 04 · 11.5 km
- SundayEasyLong run 92min1 h 32 · 14.9 km
Example generated for a intermediate-level profile (VMA 15 km/h, 5 sessions/week). Your plan will depend on your level, availability and feedback.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level training 5 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for Half marathonFrequently asked questions
- How many weeks to prepare for Half marathon?
- For an athlete at intermediate level, Endu builds a 13-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 4.7 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.