Half Marathon/ Marathon Guide // Lesson 2 - Your Training Plan (Week by Week)
Why is a training plan important?
A structured training plan gives you the orientation you need to achieve your running goals efficiently and without injury. Without a plan, it can be difficult to make progress or avoid overtraining. With sensible structure and variety, you stay motivated and continuously improve your performance.
A training plan will help you:
- Achieve your running goals realistically and efficiently
- Finding a sensible balance between stress and regeneration
- maintaining motivation and discipline
- to avoid injuries caused by overexertion
How do I create a training plan?
Objective:
Before you start a training plan, you should define your individual goal. (Please read lesson 1 again)
This determines how your plan is structured.
- 5–10 km: Getting started with running or improving basic endurance
- Half marathon: increasing the distance with structured running units and longer training phases
- Marathon: Long-term preparation with more intensive loads and specific competition strategy
- Running technique & speed: Focus on interval training and specific exercises for running technique
Weekly structure: stress and recovery phases
A well-thought-out training plan takes into account different phases:
- Stress phases: Intensive running sessions such as interval training, tempo runs or long runs
- Recovery phases: days with active regeneration (e.g. light jogging, mobility exercises or yoga)
- Progression: A gradual increase in running intensity to minimize the risk of injury
Important: Make sure you get enough regeneration to avoid overloading!
Examples of training plans:
half marathon training plan (12 weeks)
- Week 1–4: Basic training (4 runs/week, focus on endurance)
- Week 5–8: Increase in intensity (tempo training, long runs up to 15 km)
- Week 9–12: Tapering phase & competition preparation
marathon training plan (16 weeks)
- Weeks 1–4: Basic training with a focus on long, slow runs
- Week 5–8: Increase intensity through tempo runs and interval training
- Week 9–12: Long distance runs up to 35 km to maximize endurance
- Week 13–16: Reduce intensity to be well rested before the competition
Motivation through running challenges:
Long-term motivation is the key to a successful running career. Running challenges can help you break up your routine and compete with others:
- Virtual challenges: Platforms such as Strava, Adidas Running or Nike Run Club offer monthly challenges with rankings and community support.
- Local events: City run series, park runs or company runs offer a great opportunity to network with other runners.
Tools & resources for training planning:
To optimize your training plan, you can use various digital tools:
- Apps: Runalyze, Garmin Connect, Polar Flow – to analyze your running performance
- Websites with free training plans: Runnersworld, training platforms with professional running programs
- Books & Podcasts: Recommendations for running training, motivation and nutrition
Conclusion: Create your training plan now!
Now it's your turn! Take 10 minutes and create your own individual training plan. Use the sample plans as a guide, adapt them to your current fitness level and set realistic goals.
Running is fun – especially with a plan that takes you to your goal step by step!
Good luck with your training!
Next lesson: Performance
