Lunghi
Il lungo è la colonna della preparazione mezza maratona, ma deve progredire in modo recuperabile.
- Costruire i lunghi gradualmente
- Usare settimane di scarico dopo blocchi più grandi
- Praticare nutrizione se le corse superano 90 minuti
Piano mezza maratona
Piano mezza maratona per 21,1 km.
Usa questa struttura di piano per costruire durabilità nei lunghi, workout controllati e fiducia specifica per la gara. Poi crea un piano personalizzato che si adatta quando fatica o corse saltate cambiano la settimana.
Per chi è questo piano mezza maratona
Vuoi un piano mezza maratona con un percorso chiaro verso 21,1 km.
Ti serve un piano che bilanci lunghi, corse facili, workout, recupero e taper.
Vuoi che il piano resti utilizzabile quando fatica, corse saltate o vita reale cambiano la settimana.
Cosa deve includere un piano mezza maratona
Un piano mezza maratona richiede abbastanza resistenza per 21,1 km, qualità sufficiente per tenere il passo e recupero sufficiente per assorbire il lavoro.
Soglia e ritmo
I workout mezza maratona devono migliorare velocità sostenibile senza sostituire il volume facile che li sostiene.
- Usare tempo o cruise intervals
- Mantenere controllato il lavoro veloce
- Praticare il ritmo obiettivo nella parte finale del blocco
Taper e settimana gara
La fase finale deve ridurre fatica mantenendo le gambe familiari con lo sforzo di gara.
- Ridurre volume prima della gara
- Mantenere un piccolo richiamo di ritmo
- Evitare di inseguire fitness all'ultimo minuto
Struttura esempio per mezza maratona
Usala come calendario 21,1 km di alto livello. Il piano esatto dipende da base, giorni disponibili e obiettivo.
Settimane 1-4
Base di durabilità
Costruire volume facile e ritmo del lungo mantenendo graduali i cambi di carico.
Settimane 5-11
Soglia e ritmo gara
Usare sessioni di qualità controllate con supporto aerobico più lungo.
Settimane 12-16
Specificità e taper
Praticare il ritmo obiettivo, ridurre fatica e arrivare pronti al giorno gara.
Complete weekly training schedule
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
Easy Run
RPE 3–4Mar
Rest
Mer
Easy Run 45
RPE 3–4Gio
Rest
Ven
Relaxed Strides
RPE 6–7Sab
Rest
Dom
Long Run 60
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Ven
RPE 6–7Relaxed Strides
Warm-up20m×6Work20sRecovery1mCool-down10mAfter 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 60
Work1hLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 20
RPE 5–6Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 70
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 20
Warm-up15mWork20mCool-down10mAfter 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 70
Work70mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 20
RPE 5–6Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 80
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 20
Warm-up15mWork20mCool-down10mAfter 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 80
Work80mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 25
RPE 5–6Gio
Rest
Ven
Relaxed Strides
RPE 6–7Sab
Rest
Dom
Long Run 90
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 25
Warm-up15mWork25mCool-down10mAfter 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 6–7Relaxed Strides
Warm-up20m×6Work20sRecovery1mCool-down10mAfter 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 90
Work90mLong 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
Easy Run 30
RPE 3–4Mar
Rest
Mer
Easy Run
RPE 3–4Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 70
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mer
RPE 3–4Easy Run
Work40mRun 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 70
Work70mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 20
RPE 5–6Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 90
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 20
Warm-up15mWork20mCool-down10mAfter 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 90
Work90mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 25
RPE 5–6Gio
Rest
Ven
Relaxed Strides
RPE 6–7Sab
Rest
Dom
Long Run 100
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 25
Warm-up15mWork25mCool-down10mAfter 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 6–7Relaxed Strides
Warm-up20m×6Work20sRecovery1mCool-down10mAfter 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 100
Work100mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 20
RPE 5–6Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 100
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 20
Warm-up15mWork20mCool-down10mAfter 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 100
Work100mLong 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
Easy Run 30
RPE 3–4Mar
Rest
Mer
Easy Run
RPE 3–4Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 80
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mer
RPE 3–4Easy Run
Work40mRun 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 80
Work80mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 20
RPE 5–6Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 100
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 20
Warm-up15mWork20mCool-down10mAfter 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 100
Work100mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 25
RPE 5–6Gio
Rest
Ven
Relaxed Strides
RPE 6–7Sab
Rest
Dom
Long Run 110
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 25
Warm-up15mWork25mCool-down10mAfter 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 6–7Relaxed Strides
Warm-up20m×6Work20sRecovery1mCool-down10mAfter 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 110
Work110mLong 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
Easy Run
RPE 3–4Mar
Rest
Mer
Steady Run 20
RPE 5–6Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 90
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run
Work40mRun 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 5–6Steady Run 20
Warm-up15mWork20mCool-down10mAfter 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 90
Work90mLong 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
Easy Run 30
RPE 3–4Mar
Rest
Mer
Easy Run
RPE 3–4Gio
Rest
Ven
Easy Run 45
RPE 3–4Sab
Rest
Dom
Long Run 70
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mer
RPE 3–4Easy Run
Work40mRun 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 3–4Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Dom
RPE 3–4Long Run 70
Work70mLong 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
Easy Run 30
RPE 3–4Mar
Rest
Mer
Easy Run
RPE 3–4Gio
Rest
Ven
Relaxed Strides
RPE 6–7Sab
Rest
Dom
Half Marathon Race
RPE 3–4Workout execution notes
Lun
RPE 3–4Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Mer
RPE 3–4Easy Run
Work40mRun 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 6–7Relaxed Strides
Warm-up20m×6Work20sRecovery1mCool-down10mAfter 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 3–4Half Marathon Race
Warm-up10mWork21.0975kmCool-down5mRace 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.
How AI Coach supports you after the plan starts
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.
1. Track plan versus reality
AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.
2. Assess load and recovery
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.
3. Propose adjustments for approval
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.
How hard should each workout feel?
- Easy and long runs
- Conversational effort, usually RPE 2-4 out of 10. Slow down for heat, hills, fatigue, or soreness.
- Tempo, intervals, and goal pace
- Controlled quality, not an all-out test. Finish with repeatable form and stop the session if pain changes your stride.
How to adjust the schedule
- Do not stack missed runs into the next day.
- Repeat or reduce a week when fatigue or soreness does not settle.
- Stop and seek qualified medical advice for pain, chest pain, dizziness, illness, or unusual symptoms.
Crea il tuo piano mezza maratona in Trainingload.ai
Parti dalla struttura 21,1 km e lascia che calendario, allenamento recente e carico definiscano come deve apparire ogni settimana.
Come Trainingload.ai mantiene utilizzabile un piano mezza maratona
La pagina dà la struttura del piano mezza maratona. L'app la trasforma in calendario e la adatta quando corse completate o fatica cambiano il piano iniziale.
ATL sale prima dei giorni di qualità
Ridurre o spostare la prossima sessione dura per mantenere lo scopo del piano.
Lungo saltato
Ripianificare con prudenza senza comprimere troppo lavoro in una settimana.
Risposta di performance ferma
Rivedere effective VO2max, passo, frequenza cardiaca e carico prima di aggiungere intensità.
Piani di corsa correlati
Improve plan
View the frozen performance-improvement schedule for this distance.
Target plan
View the race-specific schedule that requires current capability and a goal event.
Piano 10K
Se stai ancora costruendo distanza, inizia qui.
Piano maratona
Passa da 21,1 km a un blocco maratona completo.
PMC Fitness Chart
Monitora CTL, ATL e TSB nei blocchi lunghi.
Use the AI half marathon training plan
Draft confirmable long-run, recovery, and taper changes from training load.
Use AI to adjust training load in your plan
Draft confirmable changes from completed runs and load, not a fixed calendar.
Calculate VDOT training paces
Use a recent result as a verifiable pace anchor.
Manage training load in your plan
Check CTL, ATL, and TSB before adding volume or intensity.
Mezza maratona FAQ piano di allenamento
Domande comuni su durata, struttura settimanale, revisione AI Coach e aggiustamenti quando l'allenamento cambia.
Quante settimane deve durare un piano mezza maratona?
Molti piani mezza maratona durano dieci-sedici settimane. Runner nuovi o di ritorno da una pausa spesso beneficiano di una preparazione più lunga.
Cosa deve includere un piano mezza maratona?
Deve includere volume facile, lunghi, lavoro di soglia o ritmo, settimane di recupero, taper e indicazioni per la settimana gara.
Devo correre sei giorni a settimana?
No. Molti runner si preparano bene con tre-cinque giorni a settimana quando il piano bilancia lunghi, corse facili, workout e recupero.
Parti dal piano. Lascia che l'AI lo adatti quando l'allenamento cambia.
Accedi per creare un piano, collegare i workout e lasciare che Trainingload.ai riveda le evidenze prima di suggerire cambiamenti.