advanced Half marathon plan
Here is the structure Endu generates for a runner at advanced level preparing a Half marathon with 4 sessions a week. Volume, long run and intensity change with the declared level.
- weeks
- 13
- sessions
- 50
- sessions / week
- 3.8
- peak week
- 5.1 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 h | 35 |
| 2 | General preparation | 3.3 h | 38 |
| 3 | Base | 3.7 h | 42 |
| 4 | Baserecovery | 2.8 h | 33 |
| 5 | Base | 4 h | 46 |
| 6 | Build | 4.3 h | 51 |
| 7 | Build | 4.6 h | 55 |
| 8 | Specificrecovery | 3.6 h | 42 |
| 9 | Specific | 4.9 h | 58 |
| 10 | Specific | 5.1 h | 61 |
| 11 | Taper | 3.8 h | 43 |
| 12 | Taper | 2.9 h | 33 |
| 13 | Race week | 2 h | 23 |
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 59min59 min · 11.1 km
- TuesdayHardThreshold 5×6min1 h · 13.1 km
- FridayModerateProgression run 63min1 h 03 · 13.1 km
- SundayEasyLong run 92min1 h 32 · 17.3 km
Example generated for a advanced-level profile (VMA 17.5 km/h, 4 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 advanced level training 4 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 advanced 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 3.8 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.