14 km Long Run for a First Half Marathon
A 14 km easy long run for beginners in their first half marathon plan, with walk breaks allowed and a focus on finishing relaxed.
- Duration
- 1 h 17 minestimated
- Distance
- 14 kmestimated
- Effort
- 82
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very slow first km | 1000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy, walk breaks are fine | 13 km | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
Fourteen kilometers is two thirds of a half marathon and a confidence-building long run for first-timers. Once you can cover it at an easy effort, the race distance is within reach with a few more weeks of training and the lift that race day brings.
Run the first kilometer very slowly. Then run 13 km at an easy, conversational pace. Take a short walk break whenever you need one, for example every 3 km to drink. Your pace should be clearly slower than your planned race pace. Note how your body feels in the last 3 km, and practice the drink or snack you want to use in the race.
This suits beginners who can already run 10 km comfortably. Run it two to four weeks before the race, then taper with shorter long runs.
Tips
- Carry a small bottle or plan a route past a water fountain.
- Start slower than your planned race pace.
- Walk for a minute whenever you need to.
Good forHalf marathon
Season phaseBuild