Endurance
A half that is trained, not survived.
Peak weeks around 60 km. Long runs teach fuelling past 75 minutes. Race plans scale to your date; anything under 6 weeks still builds, with a tight-timeline note.
- Duration
16 weeks
Endurance first, then a real taper
- Peak week
~60 km
Typical week at peak
- Who it is for
Toward 21.1 km
21.1 km with structure, not guesswork.
What’s included
- Long run always on your chosen day
- Tempo for threshold, intervals for speed, easy for the rest
- 2–6 days per week — you choose how many (Easy, Tempo, Easy, Long)
- Taper that drops volume, not the session types you know
Example week
Build week · 4 days
Example 4-day week · Easy, Tempo, Easy, Long. You choose how many days and which weekdays.
- TueEasyEasy run
10 km
- ThuTempoTempo
8 km · comfortably hard
- SatEasyEasy run
8 km
- SunLong runLong run
20 km · fuel if >75 min
Session types
Choose 2–6 days. A four-day week is Easy, Tempo, Easy, Long. Add a fifth day and intervals appear.
Conversational effort. If you cannot speak a sentence, slow down. Most of your weekly miles live here.
Comfortably hard — about 8–10% slower than 5K pace. Tall posture, relaxed shoulders.
Fast but controlled 400m reps at or slightly quicker than 5K pace, with jog recoveries.
Easy endurance on your chosen day. Fuel if you will be out longer than 75 minutes.
Do parkrun? Every plan can keep it on Saturday. How Runese plans around parkrun
Phases
Early block
Base
Miles in the bank. Intervals wait until build.
Middle
Build
Quality days plus a growing long run.
Late
Peak
Highest load, still never stacking hard days.
Final 1–2 weeks
Taper
Volume −20% then −40% so you arrive fresh.
Download Runese and start your Half plan.
Plans, sessions, live tracking, race predictions — on your phone and watch. Available on iPhone and Android.