Usa esta estructura para construir durabilidad en la tirada larga, entrenamientos controlados y confianza específica de carrera. Después crea un plan personalizado que se adapte cuando la fatiga o las sesiones perdidas cambien la semana.
Quieres un plan de media maratón con un camino claro hacia 21,1 km.
Necesitas un plan que equilibre tiradas largas, rodajes suaves, entrenamientos, recuperación y taper.
Quieres que el plan siga siendo usable cuando la fatiga, las sesiones perdidas o la vida real cambien la semana.
Un plan de media maratón necesita resistencia suficiente para 21,1 km, calidad suficiente para sostener ritmo y recuperación suficiente para absorber el trabajo.
La tirada larga es la columna del entrenamiento de media maratón, pero debe progresar de forma recuperable.
Los entrenamientos de media maratón deben mejorar velocidad sostenible sin reemplazar el volumen suave que los sostiene.
La fase final debe reducir fatiga y mantener las piernas familiarizadas con el esfuerzo de carrera.
Úsala como calendario de alto nivel para 21,1 km. El plan exacto debe depender de tu base, días disponibles y objetivo.
Semanas 1-4
Construir volumen suave y ritmo de tirada larga con cambios de carga graduales.
Semanas 5-11
Usar sesiones controladas de calidad con soporte aeróbico más largo.
Semanas 12-16
Practicar ritmo objetivo, reducir fatiga y llegar listo al día de carrera.
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.Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Vie
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.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
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.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
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.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
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.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
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.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mié
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.
Vie
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
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.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4A shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mié
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.
Vie
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.
Dom
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.
Empieza con la estructura de 21,1 km y deja que el calendario, los entrenamientos recientes y la carga definan cómo debe verse cada semana.
La página da la estructura de media maratón. La app la convierte en calendario y la ajusta cuando tus carreras completadas o la fatiga cambian el plan original.
Bajar o mover la siguiente sesión dura para mantener el propósito del plan.
Reprogramar de forma conservadora sin comprimir demasiado trabajo en una semana.
Revisar effective VO2max, ritmo, frecuencia cardiaca y carga antes de añadir más intensidad.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Si aún estás construyendo distancia, empieza aquí.
Pasa de 21,1 km a un bloque completo de maratón.
Sigue CTL, ATL y TSB durante bloques largos.
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.
Preguntas frecuentes sobre duración, estructura semanal, revisión de AI Coach y ajustes cuando el entrenamiento cambia.
Muchos planes duran entre diez y dieciséis semanas. Runners nuevos o que vuelven tras una pausa suelen beneficiarse de una preparación más larga.
Debe incluir volumen suave, tiradas largas, trabajo de umbral o ritmo, semanas de recuperación, taper y guía para la semana de carrera.
No. Muchos runners se preparan bien con tres a cinco días por semana si el plan equilibra tiradas largas, rodajes suaves, entrenamientos y recuperación.
Inicia sesión para crear un plan, conectar entrenamientos y dejar que Trainingload.ai revise la evidencia antes de sugerir cambios.