Daash

Training Plan

Half Marathon Training Plan for Weight Loss

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 for runners using running to support sustainable weight loss: the structure, pacing guidelines, and weekly progression are calibrated to your specific situation, not a generic template.

How running and weight loss actually work together

Running creates a caloric demand that, with appropriate food intake, drives fat loss. The mistake most people make is under-eating relative to training load, which impairs recovery, reduces training quality, and paradoxically stalls weight loss as the body adapts to a perceived energy deficit. A moderate, sustainable caloric deficit of 250–400 kcal per day, combined with progressive training volume, is more effective than aggressive restriction.

Why easy aerobic running is the fat-loss sweet spot

At low intensities, fat is the primary fuel source. As pace increases toward threshold and beyond, the body shifts to burning glycogen. Counter-intuitively, running at a comfortable conversational pace — not pushing hard — maximises fat oxidation per session and allows you to recover for the next session. Building easy aerobic volume is the most sustainable fat-loss running strategy.

Fuelling training without undermining the goal

Training fasted (before eating) can feel productive for fat loss, but the evidence for it improving outcomes over fed training is weak, and it meaningfully increases injury risk and reduces quality on harder sessions. Eating a small amount before runs longer than 45–50 minutes, and recovering with protein within 30–45 minutes post-run, supports muscle retention and training quality — both of which protect long-term results.

Training philosophy

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.

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 plan

Sample 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.

DaySession
MondayRest
TuesdayEasy run 40–50 min
WednesdayTempo run: 25–30 min at half marathon pace
ThursdayEasy run 35–40 min
FridayRest or cross-training
SaturdayStrides: 20 min easy + 6 × 20 sec strides
SundayLong run 90–100 min

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 Baz

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