Run, Be Ready – training plan

Run to the rhythm of the city!  
Run to the rhythm of the city!  
Run to the rhythm of the city!  
Run to the rhythm of the city!  

Plan with 2 training sessions per week

My first half marathon with walks and runs

Week Wednesday (Training 1) Sunday (Training 2)
31.08.2026
– 06.09.2026
  • 32 min walk-run: 4 × (5 min easy run / 3 min walk)
  • 10 minutes of easy running + fitness exercises
  • 6 × (1 min of running in zone II [85%] / 1.5 min of walking)
  • 5 minutes of easy running
07.09.2026
– 13.09.2026
  • 40 min walk-run: 4 × (6 min easy run / 4 min walk)
  • 10 minutes of easy running + fitness exercises
  • 6 × (1.5 min of running in zone II [85%] / 1.5 min of walking)
  • 5 minutes of easy running
14.09.2026
– 20.09.2026
  • 45 min walk-run: 5 × (6 min easy run / 3 min walk)
  • 10 minutes of easy running + fitness exercises
  • 3 × (2 min running in zone II [85%] / 1.5 min walking)
  • 3 × (1 min run at 85–90% / 2 min walk)
  • 5 minutes of easy running
21.09.2026
– 27.09.2026
  • 45 min walk-run: 4 × (7 min easy run / 2 min walk)
  • 10 minutes of easy running + fitness exercises
  • 6 × (2 min running in zone II [85%] / 2 min walking)
  • 5 minutes of easy running
28.09.2026
– 04.10.2026
  • 50 min walk-run: 5 × (8.5 min easy run / 1.5 min walk)
  • 15 minutes of easy running + fitness exercises
  • 4 × (3 min running in zone II [85%] / 2 min walking)
  • 5–10 minutes of easy running
05.10.2026
– 11.10.2026
  • 55 min walk-run: 5 × (10 min easy run / 1 min walk)
  • 15 minutes of easy running + fitness exercises
  • 2 × (3 min running in zone II [85%] / 2 min walking)
  • 2 × (2 min running in zone II [90%] / 2 min walking)
  • 2 × (1 min run at a pace of 2 min or faster / 2 min walk)
  • 5–10 minutes of easy running
12.10.2026
– 18.10.2026
  • 60 min walk-run: 4 × (12 min easy run / 3 min walk)
  • 10 minutes of easy running + fitness exercises
  • 12 × (1 min of running in zone II [90%] / 1.5 min of walking)
  • 5 minutes of easy running
19.10.2026
– 25.10.2026
  • 20 minutes of easy running + fitness exercises
 🏆 Sopot Half Marathon

* On other days of the week (Monday, Tuesday, Thursday, Friday, Saturday): Free / regeneration.
Not sure what the different ranges mean? Check them out. Glossary of terms.

📄

Training plan: Sopot Half Marathon

Due to the detailed nature of the schedule, the plan is best viewed on a larger screen or in PDF format.

Download training plan (PDF)

3-Workout-a-Week Plan

Week Wednesday (Training 1) Friday (Training 2) Sunday (Training 3)
31.08.2026
– 06.09.2026
  • 3 km easy + fitness and 3 rhythms
  • 12 × (1 min / 1 min easy) – half marathon pace − 5 s/km
  • 2 km of cooling
  • 45–50 minutes of easy running
  • 75 min of running with gentle progression:
    we start calmly and accelerate by about 3–5 s/km
07.09.2026
– 13.09.2026
  • 3 km easy + fitness and 3 rhythms
  • 8 × (1.5 min / 1.5 min easy) – half marathon pace − 5 s/km
  • 2 km of cooling
  • 45–50 minutes of easy running
  • 75 minutes of running, including:
    5 × (4 min / 2 min easy jog) – half marathon pace + 10 s/km
14.09.2026
– 20.09.2026
  • 3 km easy + fitness and 3 rhythms
  • 4 × (2 min / 2 min easy) – half marathon pace
  • 4 × (1 min / 1 min easy) – half marathon pace − 10 s/km
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    3 × (5 min / 2 min easy jog) – half marathon pace + 15 s/km
    2 × (4 min / 2 min easy jog) – half marathon pace + 10 s/km
21.09.2026
– 27.09.2026
  • 3 km easy + fitness and 3 rhythms
  • 3 × (3 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 3 × (2 min / 2 min easy) – half marathon pace
  • 3 × (1 min / 1 min easy) – half marathon pace − 10 s/km
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    5 × (5 min / 2 min easy jog) – half marathon pace + 15 s/km
28.09.2026
– 04.10.2026
  • 3 km easy + fitness and 3 rhythms
  • 3 × (3 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 3 × (2 min / 2 min easy) – half marathon pace
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    4 × (6 min / 2 min easy) – half marathon pace + 15 s/km
05.10.2026
– 11.10.2026
  • 3 km easy + fitness and 3 rhythms
  • 3 × (4 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 3 × (2 min / 2 min easy) – half marathon pace
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    2 × (8 min / 2 min easy) – half marathon pace + 20 s/km
    2 × (6 min / 2 min easy) – half marathon pace + 15 s/km
    2 × (1 min / 1 min easy) – on 90% possibilities
12.10.2026
– 18.10.2026
  • 3 km easy + fitness and 3 rhythms
  • 2 × (1 min / 1 min easy) – on 90% possibilities
  • 4 × (4 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 2 × (1 min / 1 min easy) – on 90% possibilities
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 75 min alternating run:
    (10 min very easy run / 5 min at a pace 30 s/km faster)
19.10.2026
– 25.10.2026
  • 3 km easy + fitness and 3 rhythms
  • 6 × (1 min / 1 min easy) – half marathon pace − 5 s/km
  • 2 km of cooling
  • Start:
    20 minutes of easy running + fitness and 4 rhythms
 🏆 Sopot Half Marathon

* On other days of the week (Monday, Tuesday, Thursday, Saturday): Free / regeneration.
Not sure what the different ranges mean? Check them out. Glossary of terms.

📄

Training plan: Sopot Half Marathon (3 training sessions)

Due to the detailed nature of the schedule, the plan is optimized for viewing on larger screens or in PDF format.

Download training plan (PDF)

Time to go

October 25, 2026, 9:00 AM October 25, 2026, 9:00 AM
Days
God.
Min.
Knot.

4-Workout-a-Week Plan

Week Tuesday (Training 1) Wednesday (Training 2) Friday (Training 3) Sunday (Training 4)
31.08.2026
– 06.09.2026
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 12 × (1 min / 1 min easy) – half marathon pace − 5 s/km
  • 2 km of cooling
  • 45–50 minutes of easy running
  • 75 min of running with gentle progression:
    we start calmly and accelerate by about 3–5 s/km
07.09.2026
– 13.09.2026
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 8 × (1.5 min / 1.5 min easy) – half marathon pace − 5 s/km
  • 2 km of cooling
  • 45–50 minutes of easy running
  • 75 minutes of running, including:
    5 × (4 min / 2 min easy jog) – half marathon pace + 10 s/km
14.09.2026
– 20.09.2026
  • 60–75 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 4 × (2 min / 2 min easy) – half marathon pace
  • 4 × (1 min / 1 min easy) – half marathon pace − 10 s/km
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    3 × (5 min / 2 min easy jog) – half marathon pace + 15 s/km
    2 × (4 min / 2 min easy jog) – half marathon pace + 10 s/km
21.09.2026
– 27.09.2026
  • 60–75 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 3 × (3 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 3 × (2 min / 2 min easy) – half marathon pace
  • 3 × (1 min / 1 min easy) – half marathon pace − 10 s/km
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    5 × (5 min / 2 min easy jog) – half marathon pace + 15 s/km
28.09.2026
– 04.10.2026
  • 60–75 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 3 × (3 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 3 × (2 min / 2 min easy) – half marathon pace
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    4 × (6 min / 2 min easy) – half marathon pace + 15 s/km
05.10.2026
– 11.10.2026
  • 60–75 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 3 × (4 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 3 × (2 min / 2 min easy) – half marathon pace
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 80–90 minutes of running, including:
    2 × (8 min / 2 min easy) – half marathon pace + 20 s/km
    2 × (6 min / 2 min easy) – half marathon pace + 15 s/km
    2 × (1 min / 1 min easy) – on 90% possibilities
12.10.2026
– 18.10.2026
  • 60–75 minutes of easy running
  • fitness + 6 rhythms
  • 3 km easy + fitness and 3 rhythms
  • 2 × (1 min / 1 min easy) – on 90% possibilities
  • 4 × (4 min / 2 min easy) – half marathon pace + 5–10 s/km
  • 2 × (1 min / 1 min easy) – on 90% possibilities
  • 2 km of cooling
  • 50–60 minutes of easy running
  • fitness + 6 rhythms
  • 75 min alternating run:
    (10 min very easy run / 5 min at a pace 30 s/km faster)
19.10.2026
– 25.10.2026
  • 40 minutes of easy running
  • 3 km easy + fitness and 3 rhythms
  • 6 × (1 min / 1 min easy) – half marathon pace − 5 s/km
  • 2 km of cooling
  • Start:
    20 minutes of easy running + fitness and 4 rhythms
 🏆 Sopot Half Marathon

* On other days of the week (Monday, Thursday, Saturday): Free / regeneration.
Not sure what the different ranges mean? Check them out. Glossary of terms.

📄

Training plan: Sopot Half Marathon (4 training sessions)

Due to the detailed nature of the schedule, the plan is optimized for viewing on larger screens or in PDF format.

Download training plan (PDF)

Glossary of training terms

Rhythms

The 100-meter section is run quickly, but with some reserve — on 90% of its capabilities. Remember: this is not sprint!

Efficiency

Performed to warm up the body and reduce the risk of injury, these are general development ("school") exercises that prepare for the main part:

  1. Forward arm circles
  2. Backward arm circles
  3. Sideways Jumping Jacks
  4. Interlacing
  5. Skip A
  6. Skip C
  7. One leg skip A, the other leg skip C
  8. While walking: alternately pulling the leg towards the chest
  9. While walking: alternately pulling the leg towards the buttock

Running ranges and intensity

Easy run / BC-1

A relaxed, undemanding pace that allows for a relaxed conversation without getting out of breath.

Continuous run / II range / BC-2

Moderate intensity. Conversation is difficult and there are pauses for breath. You still have some energy left, but this is a clear training stimulus—not recovery.

III range / BC-3

Zone of anaerobic metabolism. The intensity prevents free speech (at most, single words choked out with heavy breathing).

⏱️

How to calculate half marathon pace?

The pace can be estimated based on the last start or test on 10 km, adding approx. 15 s/km.

Example:
Time 50 min for 10 km gives pace 5:00 min/km.
Estimated half marathon pace: 5:15 min/km.
Half marathon pace + 15 sec/km = 5:30 min/km.
You breathe deeper. You run further. You live more fully.  
You breathe deeper. You run further. You live more fully.  
You breathe deeper. You run further. You live more fully.  
You breathe deeper. You run further. You live more fully.