Half Marathon Builder

Week 1 — Find Your Rhythm

• Easy 2–3 km runs to build consistency.

• Focus on running form, breathing, and pacing comfortably.

• Add light cross-training (yoga or cycling) for balance.

Week 2 — Build the Base

• Increase long run to 4–5 km.

• Introduce run/walk intervals for endurance.

• Strength session: bodyweight core + leg stability.

Week 3 — Steady Progress

• 3–4 short runs, with one “longer” effort up to 6 km.

• Learn to hold a steady pace without overexerting.

• Post-run mobility work to prevent tightness.

Week 4 — Endurance Kick

• Long run up to 7–8 km.

• Add strides (short bursts of speed) to one session.

• Practice hydration and fueling basics.

Week 5 — Sharpen the Pace

• Mix in a tempo run (slightly faster, steady effort).

• Long run stretches to 8–9 km.

• Recovery-focused midweek easy jog.

Week 6 — Push the Limits

• Longest run so far: 9–10 km.

• Interval session: e.g., 6 × 400m at faster-than-race pace.

• Strength: lunges, squats, and planks to reinforce form.

Week 7 — Peak Week

• Long run: 10–11 km (confidence booster).

• Tempo session: sustain race pace for 20–25 minutes.

• Easy recovery runs to keep mileage steady.

Week 8 — Taper & Race Week

• Reduce volume to stay fresh (short easy runs only).

• Practice race-day routine (gear, hydration, pacing).

• End the week with your 10K race — cross the finish line with confidence!