TRAINING PLANS
Below you will find 12-week training plans that will help you get ready for the start of the PKO Gdynia Half Marathon. They are made to guide you step by step: from building fitness, through work on pace, up to race week.
The plans were prepared by Krystian Zalewski and Karolina Nadolska, experienced runners from the top level of Polish long-distance running. This training is based on practice and real running, not just theory.
We also added a glossary of terms to make the plan easy to read. If you see a shortcut or a workout name, you can quickly check what it means and how to do it.
Training plan by Karolina Nadolska
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Week 1 | Easy run 5 km | Easy run 5 km | Easy run 7 km | ||||
| Week 2 | Easy run 5 km | Easy run 5 km | Easy run 7 km | ||||
| Week 3 | Easy run 5 km + 5*100 m, strides | Easy run 5 km + 5*100 m, strides | Easy run 8 km | ||||
| Week 4 | Easy run 5 km + 5*100 m, strides | Easy run 5 km + 5*100 m, strides | Easy run 8 km | ||||
| Week 5 | Easy run 5 km + 6*100 m, strides | Easy run 6 km + 6*100 m hill sprints | Easy run 10 km | ||||
| Week 6 | Easy run 7 km + 6*100 m, strides | Easy run 6 km + 6*100 m hill sprints | Easy run 10 km | ||||
| Week 7 | Easy run 7 km + 8*100 m, strides | Easy run 6 km + 6*100 m hill sprints | Fartlek 10*40 s / r 40 s | Easy run 10 km | |||
| Week 8 | Easy run 8 km + 10*100 m, strides | Easy run 7 km + 6*100 m hill sprints | Fartlek 7*1 min / r 1 min |
Easy run 12 km | |||
| Week 9 | Easy run 8 km + 10*100 m | Easy run 8 km + 8*100 m hill sprints | 2*3 km / r 4 min, BC2 run | Easy run 12 km | |||
| Week 10 | Easy run 10 km + 10*100 m | Easy run 10 km + 10*100 m hill sprints | 2*4 km / r 4 min, BC2 run | Easy run 14 km | |||
| Week 11 | Easy run 12 km + 10*100 m | Easy run 10 km + 10*100 m | 5 km / r 4 min 4 km BC2 |
Easy run 16 km | |||
| Week 12 | Easy run 12 km + 10*100 m | Easy run 10 km | 5 km / r 4 min 5 km BC2 |
Easy run 16 km |
Training plan by Krystian Zalewski
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Week 1 | Easy run 5 km |
Easy run 6 km |
Easy run 5 km |
Easy run 7 km |
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| Week 2 | Easy run 5 km |
Easy run 6 km + home exercises*: 2 sets of 15 reps |
Easy run 6 km |
Easy run 8 km |
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| Week 3 | Easy run 6 km + home exercises*: 2 sets of 15 reps |
Easy run 8 km |
Easy run 4 km + 4×30" strides, 1-minute rest | Long run 9 km |
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| Week 4 | Easy run 7 km |
Easy run 5 km + home exercises*: 3 sets of 15 reps |
Easy run 5 km + 4×30" strides, 1-minute rest + easy run 1 km (at the end) | Long run 10 km |
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| Week 5 | Easy run 7 km |
Moderate run 5 km | Interval workout: Easy run 2 km, running drills + 3–4 strides (about 80–120 m), then 6 × 400 m with 90" rest, easy run 2 km (at the end) |
Long run 12 km |
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| Week 6 | Easy run 7 km |
Easy run 5 km + home exercises*: 3 sets of 15 reps | Interval workout: Easy run 2 km, running drills + 3–4 strides (about 80–120 m), then 10 × 400 m with 1-minute rest, easy run 2 km (at the end) |
Long run 13 km |
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| Week 7 | Easy run 6 km + home exercises*: 3 sets of 15 reps |
Moderate run 8 km | Interval workout: Easy run 2 km, running drills + 3–4 strides (about 80–120 m), then 8 × 1 km with 2-minute rest, easy run 1 km (at the end) |
Long run 15 km |
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| Week 8 | Easy run 8 km |
Easy run 6 km + home exercises*: 3 sets of 15 reps |
Interval workout: Easy run 2 km, running drills, 3–4 strides, then 3×10 minutes at moderate pace / 2-minute walk rest, easy run 1 km (at the end) | Long run 16 km |
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| Week 9 | Easy run 6 km + 6×30" strides, 1-minute rest + easy run 1 km (at the end) | Interval workout: Easy run 2 km, running drills, 3–4 strides, then 10×800 m fast / 3-minute rest, easy run 2 km (at the end) | Easy run 6 km + home exercises*: 2 sets of 15 reps | Long run 18 km |
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| Week 10 | Easy run 10 km |
Easy run 6 km + home exercises*: 3 sets of 15 reps | Interval workout: Easy run 2 km, running drills + 3–4 strides (about 80–120 m), then 2×5 km with 5-minute rest, easy run 1 km (at the end |
Long run 15 km |
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| Week 11 | Easy run 6 km |
Moderate run 6 km | Interval workout: Easy run 2 km, running drills 3 strides, 3 × 1.5 km with 2-minute rest + 5 × 400 m fast with 2-minute walk/jog rest, easy run 2 km (at the end) |
Long run 12 km |
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| Week 12 | Easy run 5 km |
Easy run 4 km |
Short tune-up workout: Easy run 3 km, running drills, 3 strides, 1 km very easy run | START |
*Home exercises: sit-ups, back extensions, push-ups, squats
Glossary
Strides
Example: 5*100m strides OR 5 reps of 100m.
Explanation: Each rep is run fast but controlled, with focus on good form (about 80% of max speed, not a sprint). Between reps, jog or walk (1–2 min or until your breathing calms down). The goal is to improve technique.
Hill repeats
Example: 6*100m hill repeats
Explanation: A strength workout done uphill. Run 6 reps of 100m uphill. Between reps, recover by jogging or walking downhill for 1–2 min or until your breathing calms down.
Fartlek
Example: 10*40s / r 40s
Explanation: 10 repeats: 40 seconds fast running with 40 seconds recovery between. Fast pace, but not a sprint, about 80% of max speed. Recover with easy jog or walk.
BC2 segments (Continuous run 2)
Example: 5 km / r 4 min / 5 km (BC2)
Explanation: Run 5 km, then take a 4-minute break (easy jog or walk), then run 5 km again. BC2 means a steady, strong pace, faster than an easy run. The pace is close to your half-marathon pace.
Accelerations
Example: 4×30" accelerations, 1-minute rest
Explanation: 4 repeats of 30 seconds faster running, with 1 minute recovery between each (easy jog or walk). Run at about 90% of max speed, with a higher heart rate. The goal is to build speed.
Easy run: comfortable pace, calm breathing, you can talk during the run. About 60–70% of max speed.
Moderate run (BC2): faster pace, quicker breathing, you can speak in short sentences. About 80% of max speed.
Running drills: high knees (Skip A/B/C), bounding, arm circles, side steps, backward running, lunges