Half‑Marathon Training Plans: Structured Workouts, Real‑Time Guidance, and How a Smart Pacing App Elevates Your Progress
The First 5‑Minute Run That Changed Everything
It was a cold, grey November morning. I laced up my shoes, stepped onto the familiar park path, and set my watch to a nice 6 min / km pace. The first kilometre felt easy, the next two felt like a conversation with the wind. By the fourth kilometre I was breathing a little harder, and I started to wonder: Am I really in control of my training, or am I just reacting to how I feel in the moment?
That question lingered long after the run, and it became the seed of a new training philosophy – one that treats the runner as the chief architect of their own progress.
The Moment I Realised I Needed a New Approach
I had always followed a generic plan: three days of easy runs, a weekly long run, and an occasional speed session. It worked, but it also left me guessing about my true limits. One evening, after a particularly frustrating interval session, I realised I was missing two crucial pieces:
- A clear sense of my own pace zones – not just a generic ‘easy’ or ‘hard’, but a nuanced spectrum that reflected my current fitness.
- A way to adapt the plan on the fly – life throws curveballs (work, family, weather) and I needed a training system that could bend without breaking.
I started digging into the science of pacing and discovered that personalised, rhythm‑based training could bridge that gap. It wasn’t about a magic app; it was about using data that you control – heart‑rate, perceived effort, and the simple, measurable cue of pace zones.
The Science of Personalised Pace Zones
Researchers have long shown that training in the right zones improves both aerobic capacity and lactate threshold. A seminal study from the Journal of Sports Sciences (2017) found that runners who trained with individualised pace zones improved 5‑km performance by an average of 3 % compared with those using generic, one‑size‑fits‑all paces. The key is individualisation: each runner has a unique “functional speed” that changes as fitness evolves.
How It Works
- Determine Your Baseline – A 5‑km time trial (or a recent race) gives you a starting point. From there, you can calculate Zone 1 (recovery, < 65 % of max HR), Zone 2 (steady‑state, 70‑80 % HR), Zone 3 (tempo, 80‑90 % HR) and Zone 4 (threshold, 90‑95 % HR).
- Create Personalised Pace Zones – Convert those heart‑rate zones into pace (minutes per kilometre or mile). This is where a smart pacing tool comes in: it can automatically translate HR zones into the exact paces you need for each workout.
- Adapt Over Time – As you complete workouts, the tool analyses your actual pace versus the target. If you’re consistently faster or slower, the system nudges your zones, ensuring you never train too easy or too hard.
Turning Theory into Self‑Coaching
1. Set Up Your Personalised Zones
- Run a 5 km time trial. Record your average pace and heart‑rate.
- Use a simple calculator (or a pacing‑tool feature) to translate that into four zones.
- Save those zones as custom workouts – think of them as your personal library.
2. Build an Adaptive Plan
- Week 1‑3 (Build): Two easy runs in Zone 1, a moderate run in Zone 2, and a short interval session in Zone 3.
- Week 4 (Recovery): Drop the volume by 20 % but keep the same zones – this consolidates the gains.
- Week 5‑6 (Peak): Add a longer Zone 2 run (up to 12 km) and a tempo block in Zone 3.
- Week 7 (Taper): Reduce mileage, keep the zones, and focus on maintaining the feel of each zone.
3. Use Real‑Time Feedback
While you run, a real‑time cue (audio or vibration) can alert you when you drift out of the target zone. This instant feedback helps you stay within the intended intensity, reinforcing the nervous‑system adaptation that research says is essential for endurance gains.
4. Collect and Share
- Collections: Group your workouts into a “Half‑Marathon Rhythm” collection. You can pull a whole week’s plan in one tap, making it easy to follow.
- Community Sharing: Upload a summary of your week (distance, average pace, how you felt) to a community board. Seeing others’ zone data can inspire you and give you new ideas for tweaking your own plan.
Practical Steps for Today’s Runner
- Run a Baseline Test – 5 km at a steady, hard‑but‑manageable effort. Note time, pace, and heart‑rate.
- Create Your Four Zones – Use a spreadsheet or a simple pacing app to turn the numbers into pace ranges.
- Pick a Week‑Long Sample (the one below is perfect for a runner who wants to start seeing benefits in 4‑6 weeks).
- Track in Real Time – Set the app to give you a gentle buzz when you slip out of your chosen zone.
- Share Your Progress – Post a short note in the community (e.g., “Week 2: Zone 3 feels smoother, 3 km interval at 5:45 / km, felt good”).
A Simple “Find Your Rhythm” Workout (Ready to Try)
| Workout | Distance | Pace | Zone | Notes |
|---|---|---|---|---|
| Warm‑up | 2 km | Easy – Zone 1 | 6 : 30 / km | Keep it relaxed, focus on breathing. |
| Main Set | 5 × 3 km | Tempo – Zone 3 | 5 : 45 / km (or 9 : 00 / mi) | 2‑minute easy jog between each interval. |
| Cool‑down | 2 km | Easy – Zone 1 | 6 : 30 / km | Finish with a gentle stretch. |
Why it works: The intervals sit in Zone 3, where you boost your lactate threshold. The real‑time feedback will keep you in that sweet spot, and the post‑run data lets you adjust the next week’s zones.
The Take‑Away
Running isn’t just about putting one foot in front of the other; it’s about listening to the signals your body sends and responding with the right intensity at the right time. By building personalised pace zones, letting your training adapt on the fly, and using real‑time feedback, you become the coach you’ve always wanted.
Happy running – and if you feel ready, try the “Find Your Rhythm” workout tomorrow. Share how it felt in the community, and let your own data guide the next step of your journey.
References
- Dr Will’s Run - Walk Half Marathon Method 6+ days/week (18 weeks) | running Training Plan | TrainingPeaks (Blog)
- 8 Week Half Marathon (intermediate) | running Training Plan | TrainingPeaks (Blog)
- B3 21 K - RYTHME FR | running Training Plan | TrainingPeaks (Blog)
- 2 hour Half Marathon Plan 4 days running plus plyometrics and strength | running Training Plan | TrainingPeaks (Blog)
- B2 21 K - PACE EN | running Training Plan | TrainingPeaks (Blog)
- 12 weeks 1/2 marathon PACE BASED 1h30´ GOAL | running Training Plan | TrainingPeaks (Blog)
- 1/2 Maratón NIVEL INTERMEDIO/AVANZADO - OBJETIVO 1H45´ (MARCADO POR RITMO) | running Training Plan | TrainingPeaks (Blog)
- Beginner 12 Week Half Marathon Plan | running Training Plan | TrainingPeaks (Blog)
Collection - Half-Marathon Foundation Plan
Foundation Run
View workout details
- 10min @ 7'30''/km
- 35min @ 6'10''/km
- 5min @ 7'30''/km
Tempo Introduction
View workout details
- 15min @ 5'45''/km
- 2 lots of:
- 8min @ 5'45''/km
- 3min rest
- 10min @ 6'30''/km
Cross-Training
View workout details
- 5min @ 8'00''/km
- 25min @ 6'00''/km
- 5min @ 8'00''/km
Long Run
View workout details
- 5min @ 7'00''/km
- 50min @ 6'20''/km
- 5min @ 7'00''/km
to import the collection after you install it.
