Longões
O longão é a base do treino de meia maratona, mas deve progredir de um jeito recuperável.
- Construir longões gradualmente
- Usar semanas de redução depois de blocos maiores
- Praticar nutrição se os treinos passarem de 90 minutos
Plano de meia maratona
Plano de meia maratona para 21,1 km.
Use esta estrutura de plano para construir durabilidade no longão, treinos controlados e confiança específica de prova. Depois crie um plano personalizado que se adapta quando fadiga ou corridas perdidas mudam a semana.
Para quem é este plano de meia maratona
Você quer um plano de meia maratona com caminho claro até 21,1 km.
Você precisa de um plano que equilibre longões, rodagens leves, treinos, recuperação e taper.
Você quer que o plano continue utilizável quando fadiga, corridas perdidas ou rotina mudam a semana.
O que um plano de meia maratona deve incluir
Um plano de meia maratona precisa de resistência suficiente para 21,1 km, qualidade suficiente para sustentar ritmo e recuperação suficiente para absorver o trabalho.
Limiar e ritmo
Treinos de meia maratona devem melhorar velocidade sustentável sem substituir o volume leve que os sustenta.
- Usar tempos ou intervalos cruise
- Manter o trabalho rápido controlado
- Praticar ritmo-alvo no fim do bloco
Taper e semana de prova
A fase final deve reduzir fadiga e manter as pernas familiarizadas com o esforço de prova.
- Reduzir volume antes da prova
- Manter um pequeno toque de ritmo
- Evitar buscar condicionamento na última hora
Estrutura de exemplo para meia maratona
Use como calendário de alto nível para 21,1 km. O plano exato deve depender da sua base, dias disponíveis e objetivo.
Semanas 1-4
Base de durabilidade
Construir volume leve e ritmo de longão mantendo mudanças de carga graduais.
Semanas 5-11
Limiar e ritmo de prova
Usar sessões controladas de qualidade com suporte aeróbico mais longo.
Semanas 12-16
Especificidade e taper
Praticar ritmo-alvo, reduzir fadiga e chegar pronto à prova.
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.Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Easy Run 45
RPE 3–4Qui
Rest
Sex
Relaxed Strides
RPE 6–7Sáb
Rest
Dom
Long Run 60
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 20
RPE 5–6Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 70
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 20
RPE 5–6Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 80
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 25
RPE 5–6Qui
Rest
Sex
Relaxed Strides
RPE 6–7Sáb
Rest
Dom
Long Run 90
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run 30
RPE 3–4Ter
Rest
Qua
Easy Run
RPE 3–4Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 70
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 20
RPE 5–6Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 90
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 25
RPE 5–6Qui
Rest
Sex
Relaxed Strides
RPE 6–7Sáb
Rest
Dom
Long Run 100
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 20
RPE 5–6Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 100
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run 30
RPE 3–4Ter
Rest
Qua
Easy Run
RPE 3–4Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 80
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 20
RPE 5–6Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 100
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 25
RPE 5–6Qui
Rest
Sex
Relaxed Strides
RPE 6–7Sáb
Rest
Dom
Long Run 110
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run
RPE 3–4Ter
Rest
Qua
Steady Run 20
RPE 5–6Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 90
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run 30
RPE 3–4Ter
Rest
Qua
Easy Run
RPE 3–4Qui
Rest
Sex
Easy Run 45
RPE 3–4Sáb
Rest
Dom
Long Run 70
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Seg
Easy Run 30
RPE 3–4Ter
Rest
Qua
Easy Run
RPE 3–4Qui
Rest
Sex
Relaxed Strides
RPE 6–7Sáb
Rest
Dom
Half Marathon Race
RPE 3–4Workout execution notes
Seg
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.
Qua
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.
Sex
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.
Crie seu plano de meia maratona no Trainingload.ai
Comece com a estrutura de 21,1 km e deixe calendário, treinos recentes e carga definirem como cada semana deve ficar.
Como o Trainingload.ai mantém um plano de meia maratona utilizável
A página dá a estrutura de meia maratona. O app transforma isso em calendário e ajusta quando corridas concluídas ou fadiga mudam o plano original.
ATL sobe antes dos dias de qualidade
Reduzir ou mover a próxima sessão dura para manter o objetivo do plano.
Longão perdido
Reprogramar de forma conservadora sem comprimir treino demais em uma semana.
Resposta de desempenho estagnada
Revisar effective VO2max, pace, frequência cardíaca e carga antes de adicionar intensidade.
Planos relacionados
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.
Plano 10K
Se você ainda está construindo distância, comece aqui.
Plano de maratona
Avance de 21,1 km para um bloco completo de maratona.
PMC Fitness Chart
Acompanhe CTL, ATL e TSB em blocos longos.
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.
Meia maratona FAQ do plano de treino
Perguntas comuns sobre duração, estrutura semanal, revisão do AI Coach e ajustes quando o treino muda.
Quantas semanas deve ter um plano de meia maratona?
Muitos planos de meia maratona levam de dez a dezesseis semanas. Corredores novos ou voltando de pausa costumam se beneficiar de uma preparação mais longa.
O que deve ter em um plano de meia maratona?
Deve incluir volume leve, longões, trabalho de limiar ou ritmo, semanas de recuperação, taper e orientação para a semana da prova.
Preciso correr seis dias por semana?
Não. Muitos corredores se preparam bem com três a cinco dias por semana quando o plano equilibra longões, rodagens leves, treinos e recuperação.
Comece com o plano. Deixe a AI ajustar quando o treino mudar.
Entre para criar um plano, conectar treinos e deixar o Trainingload.ai revisar as evidências antes de sugerir mudanças.