Training Plan
Half Marathon Training Plan
An adaptive training plan based on your real performance data. Personalised paces, programmed directly to your Apple Watch.
Training Plan
An adaptive training plan based on your real performance data. Personalised paces, programmed directly to your Apple Watch.
| Threshold | Estimated Time | Race Pace | Easy Run Pace |
|---|---|---|---|
| 12 km/h | 2:08 - 2:15 | 6'05" - 6'24"/km | 7'41" - 8'20"/km |
| 14 km/h | 1:49 - 1:55 | 5'12" - 5'29"/km | 6'35" - 7'08"/km |
| 16 km/h | 1:36 - 1:41 | 4'33" - 4'48"/km | 5'46" - 6'15"/km |
| 18 km/h | 1:25 - 1:30 | 4'02" - 4'16"/km | 5'08" - 5'33"/km |
| 20 km/h | 1:17 - 1:21 | 3'39" - 3'50"/km | 4'37" - 5'00"/km |
RunRight reads your running history from Apple Health — runs, VO2Max, heart rate — and assesses your current lactate threshold.
Target time, race date, available training days. The AI calculates whether your goal is realistic and generates the optimal plan.
Long run, tempo run, intervals, easy run — every workout is programmed to your Apple Watch with the right paces for your fitness level.
After every run, the algorithm adjusts your next workouts. Your plan evolves with your fitness — not against it.
Download RunRight and get your adaptive half marathon training plan in minutes.
Try RunRight for freeA half marathon training plan typically takes 8 to 12 weeks for a regular runner. For your first half marathon, allow 10-14 weeks. RunRight adapts the duration based on your current fitness level and race date.
A 1:45 half marathon requires a pace of 4'58"/km, or about 12.1 km/h. That corresponds to 82-87% of your lactate threshold, meaning you need a threshold of roughly 14-15 km/h. Use RunRight's pace calculator to estimate your threshold from a recent race result.
For a first half marathon: 30-45 km/week at peak. For sub-1:45: 45-60 km/week. For sub-1:30: 55-75 km/week. RunRight increases your volume progressively with a maximum 25% increase per week.
The half marathon is run at a higher intensity (82-87% of threshold vs 75-80% for the marathon). Half marathon plans include more threshold work and fewer extremely long runs. The longest run in half marathon prep rarely exceeds 18-20 km, while marathon plans go up to 30-35 km.
Download RunRight free and start training smarter today.