롱런
롱런은 하프마라톤 훈련의 중심이지만 회복 가능한 방식으로 진행되어야 합니다.
- 롱런을 점진적으로 늘리기
- 큰 증가 뒤에는 컷백 주간 사용
- 90분을 넘는 러닝에서는 보급 연습
이 하프마라톤 훈련 계획이 맞는 사람
21.1km까지 가는 길이 분명한 하프마라톤 훈련 계획을 원합니다.
롱런, 이지런, 워크아웃, 회복, 테이퍼가 균형 잡힌 하프마라톤 러닝 계획이 필요합니다.
피로, 놓친 러닝, 현실 일정이 바뀌어도 계획이 계속 실행 가능하길 원합니다.
하프마라톤 훈련 계획에 필요한 것
하프마라톤 계획에는 21.1km를 위한 충분한 지구력, 페이스를 유지할 질 높은 훈련, 그 훈련을 흡수할 회복이 필요합니다.
역치와 페이스 훈련
하프마라톤 워크아웃은 지속 가능한 속도를 높여야 하지만 이를 지탱하는 이지런을 대체해서는 안 됩니다.
- 템포런 또는 크루즈 인터벌 사용
- 빠른 구간은 통제된 강도로 유지
- 블록 후반에 목표 페이스 연습
테이퍼와 레이스 주간
마지막 단계는 피로를 낮추면서 다리가 레이스 강도를 잊지 않게 해야 합니다.
- 레이스 전 훈련량 줄이기
- 작은 페이스 자극은 유지
- 막판에 체력을 만들려 하지 않기
하프마라톤 훈련 계획 구조 예시
이것은 높은 수준의 21.1km 훈련 일정입니다. 정확한 계획은 기초 주행 거리, 가능한 요일, 목표에 따라 달라져야 합니다.
1-4주
내구성 기초
부하 증가를 완만하게 유지하며 이지런과 롱런 리듬을 만듭니다.
5-11주
역치와 레이스 페이스
통제된 질 높은 세션과 더 긴 유산소 기반을 함께 사용합니다.
12-16주
특화와 테이퍼
목표 페이스를 연습하고 피로를 줄이며 레이스 준비를 마칩니다.
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.Workout execution notes
Easy 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Relaxed 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.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Relaxed 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.
Long 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.
Workout execution notes
Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Easy 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Relaxed 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.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Easy 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Relaxed 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.
Long 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.
Workout execution notes
Easy 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.
Steady 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Easy 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.
Easy Run 45
Work45mRun at a fully conversational effort where you can speak in complete sentences. Keep the pace relaxed and comfortable throughout.
Long 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.
Workout execution notes
Easy Run 30
Work30mA shorter easy run at a fully conversational effort. Use this to stay loose and recover while keeping your legs moving comfortably.
Easy 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.
Relaxed 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.
Half 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.
Trainingload.ai에서 내 하프마라톤 러닝 계획 만들기
21.1km 구조에서 시작한 뒤, 캘린더와 최근 훈련, 훈련 부하를 바탕으로 실제 주간 계획을 정하세요.
Trainingload.ai가 하프마라톤 계획을 실행 가능하게 유지하는 방식
이 페이지는 하프마라톤 훈련 구조를 제공합니다. 앱은 이를 캘린더로 바꾸고, 완료한 러닝이나 피로가 원래 계획을 바꾸면 조정하도록 돕습니다.
질 높은 훈련 전 ATL 상승
다음 강한 세션을 낮추거나 옮겨 계획의 목적을 지킵니다.
롱런을 놓침
한 주에 너무 많은 훈련을 압축하지 않고 보수적으로 다시 배치합니다.
수행 반응 정체
강도를 더하기 전에 effective VO2max, 페이스, 심박수, 부하를 함께 봅니다.
관련 러닝 계획 페이지
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.
10K 훈련 계획
더 긴 거리 능력을 만들고 있다면 여기서 시작하세요.
마라톤 훈련 계획
21.1km에서 풀마라톤 블록으로 확장합니다.
PMC 피트니스 차트
긴 훈련 블록에서 CTL, ATL, TSB를 추적합니다.
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.
하프마라톤 훈련 계획 FAQ
계획 기간, 주간 구조, AI 코치 리뷰, 훈련이 달라졌을 때 조정하는 방법에 대한 자주 묻는 질문입니다.
하프마라톤 훈련 계획은 몇 주가 좋나요?
많은 하프마라톤 계획은 10-16주가 걸립니다. 러닝을 새로 시작했거나 쉬었다가 돌아오는 경우에는 더 긴 준비가 안정적입니다.
하프마라톤 러닝 계획에는 무엇이 포함되어야 하나요?
이지런, 롱런, 역치 또는 페이스 훈련, 회복 주간, 테이퍼, 레이스 주간 가이드가 포함되어야 합니다.
하프마라톤을 위해 매주 6일 달려야 하나요?
아닙니다. 롱런, 이지런, 워크아웃, 회복이 균형 잡히면 주 3-5일로도 잘 준비할 수 있습니다.
계획에서 시작하고, 훈련이 바뀌면 AI가 조정하게 하세요.
로그인해서 계획을 만들고 워크아웃을 연결하세요. Trainingload.ai가 근거를 검토한 뒤 변경 제안을 준비합니다.