Nutzen Sie diese Halbmarathon-Struktur, um lange Läufe, kontrollierte Workouts und wettkampfspezifisches Vertrauen aufzubauen. Danach erstellen Sie einen personalisierten Plan, der sich anpasst, wenn Müdigkeit oder verpasste Läufe die Woche verändern.
Sie möchten einen Halbmarathon-Trainingsplan mit klarem Weg zu 21,1 km.
Sie brauchen einen Laufplan, der lange Läufe, lockeren Umfang, Workouts, Erholung und Tapering ausbalanciert.
Sie möchten, dass der Plan nutzbar bleibt, wenn Müdigkeit, verpasste Läufe oder Alltag die Woche verändern.
Ein Halbmarathon-Plan braucht genug Ausdauer für 21,1 km, genug Qualität für stabile Pace und genug Erholung, damit das Training wirkt.
Der lange Lauf ist das Rückgrat des Halbmarathon-Trainings, sollte aber so wachsen, dass Sie sich davon erholen können.
Halbmarathon-Workouts sollen nachhaltige Geschwindigkeit verbessern, ohne den lockeren Umfang zu verdrängen, der sie stützt.
Die letzte Phase senkt Müdigkeit und hält die Beine mit Rennbelastung vertraut.
Nutzen Sie dies als groben 21,1-km-Plan. Der konkrete Plan hängt von Basisumfang, verfügbaren Tagen und Ziel ab.
Wochen 1-4
Lockeren Umfang und langen Lauf aufbauen, während Belastungssprünge klein bleiben.
Wochen 5-11
Kontrollierte Qualitätseinheiten mit längerer aerober Unterstützung kombinieren.
Wochen 12-16
Zieltempo üben, Müdigkeit senken und bereit für den Renntag ankommen.
This 14-week structured half-marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.
Not sure what RPE means? Read the 1–10 RPE effort guide.Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Fr
RPE 6–7After an easy warm-up, run six short, relaxed, technically smooth accelerations with a full minute of easy recovery between each. These are not sprints; focus on smooth form and quick turnover.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. Use this time to practice fueling and hydration and to build time-on-feet.
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. This is a steady effort between easy and threshold, not an all-out push.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. Focus on staying relaxed and practicing your fueling and hydration plan.
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. This is a steady effort between easy and threshold, not an all-out push.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. Keep your effort steady and rehearse your fueling and hydration choices. Eat the same familiar pre-run breakfast you already tolerate about 2 hours before this long run. Note what you ate, timing, and how your stomach felt.
Mo
Di
Mi
Do
Fr
Sa
So
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. Keep the effort steady and controlled, not an all-out push.
Fr
RPE 6–7After an easy warm-up, run six short, relaxed, technically smooth accelerations with a full minute of easy recovery between each. These are not sprints; focus on smooth form and quick turnover.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is a key durability session; practice your full fueling and hydration routine. Try your planned carrying method (belt, handheld, or pockets) with water and a small snack. Check for bouncing, chafing, and easy access.
Mo
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mi
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. Focus on staying relaxed and practicing your fueling and hydration plan.
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. This is a steady effort between easy and threshold, not an all-out push.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is a key durability session; practice your full fueling and hydration routine. During this long run, take a small amount of carbohydrate you have used before, at a comfortable interval. Record the type, amount, and how your stomach responded.
Mo
Di
Mi
Do
Fr
Sa
So
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. Keep the effort steady and controlled, not an all-out push.
Fr
RPE 6–7After an easy warm-up, run six short, relaxed, technically smooth accelerations with a full minute of easy recovery between each. These are not sprints; focus on smooth form and quick turnover.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is your peak durability session; rehearse your complete race-day fueling, hydration and gear plan. Practice drinking to thirst in small sips during the run. Note the weather, how much you drank, and whether you felt thirsty or bloated.
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. This is a steady effort between easy and threshold, not an all-out push.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is your peak durability session; rehearse your complete race-day fueling, hydration and gear plan.
Mo
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mi
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. Keep your effort steady and rehearse your fueling and hydration choices. Combine your rehearsed breakfast, carrying method, carbohydrate and hydration in one long run. Record any stomach discomfort and adjust only one variable next time.
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. This is a steady effort between easy and threshold, not an all-out push.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is your peak durability session; rehearse your complete race-day fueling, hydration and gear plan.
Mo
Di
Mi
Do
Fr
Sa
So
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. Keep the effort steady and controlled, not an all-out push.
Fr
RPE 6–7After an easy warm-up, run six short, relaxed, technically smooth accelerations with a full minute of easy recovery between each. These are not sprints; focus on smooth form and quick turnover.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is your longest training run; practice your complete race-day routine and stay relaxed. Wear your planned race-day shoes, socks and clothing for this long run. Check for hot spots, chafing, and comfort over the full duration.
Mo
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Mi
RPE 5–6After an easy warm-up, run the middle section at a controlled, comfortably hard effort where you can say only short phrases. This is a steady effort between easy and threshold, not an all-out push.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. This is a key durability session; practice your full fueling and hydration routine.
Mo
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mi
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Fr
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
So
RPE 3–4Long run at a fully conversational effort, slightly slower than your normal easy pace especially late. Focus on staying relaxed and practicing your fueling and hydration plan.
Mo
Di
Mi
Do
Fr
Sa
So
Mo
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mi
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep this run relaxed and easy; it is for aerobic base and recovery, not speed.
Fr
RPE 6–7After an easy warm-up, run six short, relaxed, technically smooth accelerations with a full minute of easy recovery between each. These are not sprints; focus on smooth form and quick turnover.
So
RPE 3–4Race day: run the half marathon at a controlled, conversational-to-steady effort with reserve. Reuse your rehearsed breakfast, carrying method, fueling, hydration and gear. Start conservatively and finish strong.
The official plan is your stable starting point. Once training begins, AI Coach uses completed work, load and recovery signals, and schedule changes to suggest adjustments for your approval.
AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.
It combines recent workload, perceived effort and available recovery signals to explain whether to continue, ease back or prioritize recovery. It never changes the plan silently.
When fatigue, missed training or schedule changes disrupt the week, AI Coach can propose moving, reducing or replacing sessions, explain the trade-off, and apply changes only after you confirm.
Beginnen Sie mit der 21,1-km-Struktur und lassen Sie Kalender, aktuelle Läufe und Trainingsbelastung bestimmen, wie die einzelnen Wochen wirklich aussehen.
Die Seite liefert die Halbmarathon-Struktur. Die App macht daraus einen Kalender und passt ihn an, wenn absolvierte Läufe oder Müdigkeit den ursprünglichen Plan verändern.
Die nächste harte Einheit senken oder verschieben, damit der Zweck des Plans erhalten bleibt.
Konservativ neu planen, ohne zu viel Arbeit in eine Woche zu pressen.
effective VO2max, Pace, Herzfrequenz und Belastung prüfen, bevor mehr Intensität ergänzt wird.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Wenn Sie noch längere Distanzen aufbauen, starten Sie hier.
Von 21,1 km in den vollen Marathonblock wechseln.
CTL, ATL und TSB über längere Trainingsblöcke verfolgen.
Draft confirmable long-run, recovery, and taper changes from training load.
Draft confirmable changes from completed runs and load, not a fixed calendar.
Use a recent result as a verifiable pace anchor.
Check CTL, ATL, and TSB before adding volume or intensity.
Häufige Fragen zu Planlänge, Wochenstruktur, AI Coach Review und Anpassungen, wenn Training anders läuft als geplant.
Viele Halbmarathon-Pläne dauern zehn bis sechzehn Wochen. Neue oder zurückkehrende Läufer profitieren meist von einem längeren Aufbau.
Ein Halbmarathon-Laufplan sollte lockeren Umfang, lange Läufe, Schwellen- oder Pacearbeit, Erholungswochen, Tapering und Rennwochen-Hinweise enthalten.
Nein. Viele Läufer bereiten sich mit drei bis fünf Tagen pro Woche gut vor, wenn lange Läufe, lockere Läufe, Workouts und Erholung ausbalanciert sind.
Loggen Sie sich ein, erstellen Sie einen Plan, verbinden Sie Workouts und lassen Sie Trainingload.ai die Hinweise prüfen, bevor Änderungen vorgeschlagen werden.