Utilisez cette structure de plan semi-marathon pour construire la durabilité en sortie longue, des workouts contrôlés et une confiance spécifique course. Créez ensuite un plan personnalisé qui s'ajuste quand fatigue ou séances manquées changent la semaine.
Vous voulez un plan semi-marathon avec un chemin clair vers 21,1 km.
Vous avez besoin d'un plan qui équilibre sorties longues, footings faciles, workouts, récupération et taper.
Vous voulez que le plan reste utilisable quand fatigue, séances manquées ou vie réelle changent la semaine.
Un plan semi-marathon demande assez d'endurance pour 21,1 km, assez de qualité pour tenir l'allure et assez de récupération pour absorber le travail.
La sortie longue est l'axe du semi-marathon, mais elle doit progresser de façon récupérable.
Les workouts semi-marathon doivent améliorer la vitesse durable sans remplacer le volume facile qui les soutient.
La phase finale doit réduire la fatigue tout en gardant les jambes familières avec l'effort de course.
Utilisez-la comme calendrier 21,1 km de haut niveau. Le plan exact dépend de votre base, vos jours disponibles et votre objectif.
Semaines 1-4
Construire volume facile et rythme de sortie longue en gardant des hausses de charge progressives.
Semaines 5-11
Utiliser des séances de qualité contrôlées avec un soutien aérobie plus long.
Semaines 12-16
Pratiquer l'allure cible, réduire la fatigue et arriver prêt le jour de course.
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
RPE 3–4Run at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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.
Commencez avec la structure 21,1 km, puis laissez calendrier, entraînement récent et charge définir l'allure réelle de chaque semaine.
La page donne la structure du plan semi-marathon. L'app la transforme en calendrier et l'ajuste quand sorties réalisées ou fatigue changent le plan initial.
Réduire ou déplacer la prochaine séance dure pour conserver le but du plan.
Reprogrammer avec prudence sans compresser trop de travail dans une semaine.
Revoir effective VO2max, allure, fréquence cardiaque et charge avant d'ajouter de l'intensité.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Si vous construisez encore votre distance, commencez ici.
Passer de 21,1 km à un bloc marathon complet.
Suivre CTL, ATL et TSB sur les blocs longs.
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.
Questions fréquentes sur la durée du plan, la structure hebdomadaire, la revue AI Coach et les ajustements quand l'entraînement change.
Beaucoup de plans semi-marathon durent dix à seize semaines. Les runners débutants ou de retour après pause profitent souvent d'une préparation plus longue.
Il doit inclure volume facile, sorties longues, travail au seuil ou à l'allure, semaines de récupération, taper et conseils pour la semaine de course.
Non. Beaucoup de runners se préparent très bien avec trois à cinq jours par semaine si le plan équilibre sorties longues, footings faciles, workouts et récupération.
Connectez-vous pour créer un plan, relier vos workouts et laisser Trainingload.ai examiner les preuves avant de suggérer des changements.