Daash

Training Plan

Half Marathon Training Plan for Women

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 who want a plan that respects female physiology: the structure, pacing guidelines, and weekly progression are calibrated to your specific situation, not a generic template.

Training across the menstrual cycle

Emerging research suggests that hormonal fluctuation across the menstrual cycle meaningfully affects training response. The follicular phase (days 1–14 roughly) tends to support higher intensity and faster recovery; the luteal phase (post-ovulation) is associated with higher perceived effort, elevated core temperature, and slower recovery. Tracking cycle phase alongside training load — and adjusting intensity accordingly — is a practical performance edge. Coach Baz can help you log this context and adapt week-to-week.

Iron, fuelling, and energy availability

Female runners have higher rates of iron deficiency than male runners, which directly impairs aerobic performance and recovery. Unexplained fatigue, persistent breathlessness at easy paces, and elevated resting heart rate warrant a blood panel. Separately, low energy availability (under-fuelling relative to training load) is common and suppresses hormones, impairs bone health, and reduces adaptation. Eating enough to support training is as important as the training itself.

Strength work that transfers to running

Hip abductor, glute, and single-leg strength have outsized importance for female runners, who statistically show higher rates of knee and hip injuries related to valgus collapse under load. Two short strength sessions per week — 20–30 minutes of hip-targeted work — reduce injury risk significantly and improve running economy. This plan integrates strength as a non-negotiable alongside run sessions.

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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