Forget the Old ‘No Pain, No Gain’ Mentality—This Half Marathon is About Training with Purpose
Listening to Your Body, and Thriving All the Way to the Finish LineThis is your season to shine—whether it’s your first start line or your fastest finish yet. With Athletica’s adaptive coaching, you’ll train smarter, build unshakable confidence, and arrive on race day ready to run with strength, joy, and heart.
succes stories
“this felt as close to the perfect race as any I have done”
I completed a half-marathon yesterday using a 6-week mid-volume half-marathon plan off the back of my 8-week mid-volume Olympic triathlon plan. I felt happy that my Athletica training had prepared me perfectly for the race and I went into the race planning to negative split, trying to be disciplined to hold back on the pace in the first 5K. Everything went so well that at half-way my HR was well under control, so I felt the confidence to up my pace by a little. I finished the race in 1:47, really exceeding my expectations of what I was capable of.
I have been racing triathlons and running races for 15 years and this felt as close to the perfect race as any I have done. Some races don’t play out quite as planned, but when they do, it is a special moment.
~ Mark Bridges
Personalized Training PlansBased on Your Fitness Level
Tell us your experience level, your target time, and how many days you can run. Athletica builds a plan that adapts to you and adjusts daily.
Beginner – Cross the line with confidence
3–4 runs per week with steady long-run progressions. Build endurance safely and enjoy every mile.
Intermediate – Break 2 hours (or go faster)
Tempo runs and focused workouts to boost speed and stamina. Perfect if you’re aiming between 2:00 and 1:40.
Advanced – Go for a new personal best
Structured blocks with speed work, strong tempo sessions, and quality long runs that push your limits and make you faster on race day.
Why Choose AI-DrivenHalf Marathon Training?
- Stay healthy. Smarter progressions and built-in recovery weeks protect you from burnout.
- Know what to do every day. Wake up with clear guidance: distance, pace, and how it should feel.
- Arrive ready. Run with confidence knowing your plan fits your life and fitness.
A plan that listens to the data so you can listen to your body.
Success Stories
Thousands of runners use Athletica to hit new bests from half to marathon.
- Independent review: Harlerunner (a leading German running blog) tested Athletica and reported a personal best while using it. Read the review and results.
Half Marathon Training Schedule: Example Week
Here’s how Athletica makes training simple and doable:
Why this works: polarized intensity (mostly easy, targeted quality) + controlled long-run stress + strength and conditioning prehab yields consistent adaptations with minimal injury risk.
Smart Scheduling That Fits Your Life
Training That Moves With You
Juggling work, family, and training? Tell us when you’re free, and your plan bends with you—not the other way around.
- Built around your schedule. Pick your training days, how long you can run, and even add cross-training. Miss a session? No stress—the plan automatically reshuffles so you stay on track.
- Adapts to how you feel. If your body’s tired, Athletica eases back. If you’re fresh, it unlocks tougher workouts so you keep improving without burning out.
- Keeps your effort safe. Guardrails like “Workout Reserve” stop you from overdoing it, while interval tracking adjusts your next run based on what you actually completed.
- Works anywhere. Whether it’s outdoors, treadmill, or track, Athletica guides you with pace, heart rate, or power.
Injury Prevention, Built In
- No sudden spikes—your training load increases gradually.
- Recovery weeks and low-stress options help you recharge.
- If you’re sore, traveling, or just tight, the Workout Wizard™ offers lighter swaps so you never feel stuck.
- Long runs progress sensibly, with recovery notes after key sessions to keep you strong.
Because training isn’t just numbers—it’s about making it doable, day after day.
Integrations & Devices
Works with Garmin, Strava, Coros, Wahoo, Apple Watch (via Watchletic) and more. Import completed runs automatically, track compliance, and watch your plan adapt after every session.
Frequently Asked Questions
How many weeks is a half marathon training plan?
Most runners do well with 10–14 weeks. Beginners may prefer 14–16; advanced runners can sharpen in 8–10 if they already have a base. But with Athletica you can use any number of weeks and typically more is better.
Can I succeed on 3–4 runs per week?
Yes. Athletica optimizes your week around your Daily Availability and places the most impactful sessions where they fit.
How does HRV change my training day-to-day?
Low readiness (HRV + resting HR trends) means the AI-coach suggests lighter work or recovery; high readiness unlocks quality. You still progress—just at a load your body can absorb.
Treadmill vs outdoors—any difference?
We support pace, heart rate, or power. Use treadmill when needed; Athletica accounts for it.We support pace, heart rate, or power. Use treadmill when needed; Athletica accounts for it.
Coming back from a niggle?
Choose lighter variants like swimming, cycling, walking or rowing to reduce running stress, and let the plan re-ramp progressively. If symptoms persist, consult a clinician.
What if I don’t race often to set paces?
Use our critical pace/power test or our MAF test to set zones. The plan adjusts as your fitness changes.
Can I add strength?
Yes—short, consistent sessions (2×/week) are baked into the template and adapt around your key runs.
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