AI-generated plan example

Half-Marathon Plan

14 weeks · Target 1h50 · VMA 16.0 km/h

Plan overview

Objective
Half-marathon in 1h50
Duration
14 weeks · 4 phases
Reference VMA
16.0 km/h (auto, updated with every run)
Weekly volume
28–48 km · max +10%/week progression

Progression by phases

Base (Weeks 1–4)

Base

Building aerobic endurance, introducing optional active recovery cross-training

Focus: Z2 fundamental endurance, technique, optional Zwift/swimming

Build (Weeks 5–9)

Build

Threshold development and VMA intervals, hill sessions if GPX imported

Focus: Z3 tempo, short VMA Z5, specific half-marathon pace

Peak (Weeks 10–12)

Peak

Maximum intensity, race simulations, controlled weekly TSS load

Focus: Race pace, long VMA, progressive long run

Taper (Weeks 13–14)

Taper

Volume -40%, intensity maintained, freshness for race day

Focus: Short reminders, activation, recovery

📊 Training zones

Based on VMA 16.0 km/h and HRmax 178 bpm (automatically recalculated with every run)

Z1 — Active recovery

💓 60–70% HRmax (107–125 bpm)
⏱️ 5:50–6:30/km (55–65% VMA)

Very easy jog, recovery after hard session or easy Zwift ride

Z2 — Base endurance

💓 70–80% HRmax (125–142 bpm)
⏱️ 5:00–5:45/km (65–76% VMA)

Aerobic base, long runs — the bulk of your weekly volume

Z3 — Tempo / Threshold

💓 80–90% HRmax (142–160 bpm)
⏱️ 4:20–5:00/km (76–87% VMA)

Half-marathon to 10k pace, comfortably hard

Z4 — Anaerobic threshold

💓 90–95% HRmax (160–169 bpm)
⏱️ 3:58–4:20/km (87–95% VMA)

Hard effort, 5k to 3k race pace

Z5 — VMA / Intervals

💓 95–100% HRmax (169–178 bpm)
⏱️ 3:35–3:58/km (95–105% VMA)

Short intervals, VO2max development

Week examples

Week 1 — Aerobic base

Base Phase · 28 km total

Base
Monday
Complete rest
Tuesday
Endurance 7 km · Z2 (5:10–5:40/km)
Wednesday
Zwift 40 min active recovery (optional cross-training)
Thursday
Intervals 6×400m · Z5 (3:45/km) · R: 1'30
Friday
Rest
Saturday
Long run 11 km · Z2 (5:10–5:40/km)
Sunday
Recovery jog 6 km · Z1 (5:50–6:20/km)

Week 6 — Threshold introduction

Build Phase · 38 km total

Build
Monday
Complete rest
Tuesday
Tempo 3×2 km · Z3 (4:30/km) · R: 2'
Wednesday
Endurance 8 km · Z2 (5:10–5:40/km)
Thursday
VMA 8×500m · Z5 (3:44/km) · R: 1'30
Friday
Rest or 30 min swim
Saturday
Long run 15 km (12 km Z2 + 3 km race pace)
Sunday
Recovery jog 7 km · Z1 (5:50–6:20/km)

Week 12 — Peak intensity

Peak Phase · 46 km total

Peak
Monday
Complete rest
Tuesday
Half-marathon simulation 14 km · race pace 5:12/km
Wednesday
Recovery 6 km · Z1 (5:50–6:10/km)
Thursday
Long VMA 5×1000m · Z4-Z5 (3:45/km) · R: 2'
Friday
Rest
Saturday
Long run 18 km (13 km Z2 + 5 km Z3)
Sunday
Recovery jog 6 km · Z1 (5:50–6:10/km)

💡 AI adaptation in action

This plan includes

Real-time VMA (Strava + FIT)

Zones recalculated with every run — from Strava or FIT file (Garmin, Suunto, Coros…)

Coach Pulse — AI coach 24/7

Ask questions, revise the plan, get your daily briefing. Answers based on your real data.

Cross-training: Zwift & swimming

Cycling and swimming sessions on active recovery days. Combined TSS tracked each week.

GPX race courses & elevation

Import your race GPX: paces adapted per segment, hill sessions added automatically.

See also —Coach Pulse — 10 conversations in action

Your personalized plan in 2 minutes

Connect Strava or import your FIT files. RunPulse calculates your VMA and builds your custom plan.

No credit card required · VMA calculated instantly · Cancel anytime

AI Half-Marathon Plan Example - RunPulse