Training Plan
Training Plan for Your First Half Marathon
The half marathon rewards aerobic engine more than raw speed. The runners who struggle most are those who train like 5K runners, carrying too much intensity and not enough easy aerobic volume. Sustainable progression, quality long runs, and one threshold session per week is the formula that holds up across conditions. This plan is built around what you're actually trying to accomplish — with the structure, sessions, and weekly adaptation to get you there.
Building a sustainable training routine
The most effective training plans are the ones you can actually follow — which means fitting into your life, not requiring your life to fit around them. Start by identifying the three to four non-negotiable windows per week when running is genuinely possible, then build the plan around those windows. Consistency over months outperforms perfect training that collapses after three weeks.
When to push and when to back off
Hard training and easy recovery exist in balance. The signal to back off isn't pain or discomfort during a session — it's the pattern of how you feel day to day. Elevated resting heart rate, disrupted sleep, persistent soreness, and loss of motivation are systemic signals that the load exceeds your recovery capacity. Reduce volume, protect sleep, and eat enough before trying to push again.
Using Coach Baz to adapt week to week
Daash's Coach Baz adapts your plan based on what you report. Unlike a PDF plan that proceeds identically whether you had a great week or were sick for three days, Coach Baz adjusts the next week based on reality. The more context you give — session quality, fatigue, life events — the better the weekly adaptation fits your actual state.
Let Coach Baz build your personalised half marathon plan
This is the structure. Daash's AI coach, Coach Baz, personalises it around your schedule, current fitness, and goal — then adapts it week by week based on how training is actually going.
Get my personalised planSample training week
This is a representative week from the middle of the plan — not the first week (which starts lighter) or the peak week (which is harder). It gives you a sense of the session structure and weekly rhythm.
| Day | Session | Notes |
|---|---|---|
| Monday | Rest | Protect Sunday's long run investment |
| Tuesday | Easy run 40–50 min | Aerobic foundation work |
| Wednesday | Tempo run: 25–30 min at half marathon pace | Learn what race pace feels like |
| Thursday | Easy run 35–40 min | Keep it conversational |
| Friday | Rest or cross-training | Bike or swim — protect the legs |
| Saturday | Strides: 20 min easy + 6 × 20 sec strides | Sharpens leg turnover ahead of the long run |
| Sunday | Long run 90–100 min | The week's most important session — easy, patient pace |
Why use Daash for this training plan
A static plan — PDF, spreadsheet, or fixed programme — assumes your life runs on schedule. Coach Baz adapts week by week based on what you report: missed sessions, tired legs, travel, illness, or a breakthrough workout that means you can handle more. The result is training that fits the runner you actually are, not the one who never has bad days.
- Weekly plan adapts based on how your training actually went
- Garmin integration: structured workouts sent directly to your watch
- Conversational coaching — ask Coach Baz anything, any time
- No rigid race date required — set the goal, let the plan follow
Frequently asked questions
How many days per week does this half marathon plan require?
Most sessions in this plan run four to five days per week, including one quality session, a long run, and easy aerobic running. The plan is designed to be adjustable — Coach Baz can restructure around your available days each week.
Do I need a GPS watch to follow this half marathon training plan?
A GPS watch or running app is helpful for tracking pace and distance, but not strictly required. Effort-based running (using a scale of 1–10 perceived exertion) works well for easy runs. For quality sessions where specific paces matter, a watch becomes more valuable.
What should I eat before a long run?
For runs under 60–75 minutes, eating beforehand is optional. For longer runs, a light carbohydrate-based meal two to three hours before the session — oats, toast with banana, or a rice-based option — provides fuel without gastrointestinal issues. Avoid high-fat, high-fibre, or unfamiliar foods on long run mornings.
How does Daash adapt the plan if I miss a session?
Coach Baz adjusts your upcoming week based on what you report. If you missed a session due to illness, fatigue, or life events, log it in Daash and the next week's plan will reflect that reality — redistributing sessions, reducing volume if needed, or modifying the upcoming quality work to account for the missed training.
Do I need to take gels or nutrition during training for a half marathon?
For long runs over 75–80 minutes, practising race nutrition is valuable. Train with the gels, chews, or drinks available at your target race so your gut is adapted before race day. Do not try a new nutrition product for the first time on race morning.
Let Coach Baz build your personalised half marathon plan
This is the structure. Daash's AI coach, Coach Baz, personalises it around your schedule, current fitness, and goal — then adapts it week by week based on how training is actually going.
Start with Coach BazRelated training plans
- Half Marathon Training Plan for Beginners
Your first half marathon in 12 weeks. This beginner plan builds your long run progressively, keeps easy days truly easy, and gets you to 13.1 miles confident and uninjured.
- Half Marathon Training Plan for Intermediate Runners
Race your half marathon, not just finish it. Tempo runs, race-pace miles, and a structured taper to bring out a meaningful personal best at 13.1.
- Advanced Half Marathon Training Plan
A performance-focused half marathon block for experienced runners: high aerobic mileage, lactate threshold sessions, and race-specific long runs at goal pace.