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* Phase lengths adapt based on your current fitness and time until race day.
A half marathon (21.1km / 13.1 miles) is the perfect stepping stone between 10K and marathon. Most runners can prepare in 10-14 weeks with 3-4 runs per week. The key is building a consistent aerobic base before adding tempo and race-pace work.
3-4 runs per week: 1 long run (building to 18-20km), 1 tempo/threshold run, 1-2 easy runs. Total volume: 30-50km/week at peak.
Start at your current longest run. Add 1-2km per week. Peak long run: 18-20km, 3 weeks before race day. Run at conversational pace — 60-90 seconds slower than goal race pace.
Your half marathon pace should be roughly your easy pace minus 45-60 seconds per km. If you run easy at 6:00/km, target 5:00-5:15/km for the half.
Reduce volume by 30-40% in the final 2 weeks. Maintain intensity but cut duration. Trust your training — fitness doesn't disappear in 2 weeks.
10-14 weeks for runners with a 10K base. 16-20 weeks if starting from scratch.
Absolutely. Many runners use a run-walk strategy (e.g., run 4 minutes, walk 1 minute). It's a valid race strategy, not a sign of weakness.
A familiar, carb-rich meal 2-3 hours before the start. Oatmeal, toast with banana, or rice are common choices. Nothing new on race day.
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