Coopah How To: Create the Ultimate Half Marathon Training Plan

Introduction

I’ll be honest. When I trained for my first half marathon, I had no idea what I was doing. I’d head out for runs with no real plan, no guidance – just make it up as I went along. I didn’t know anything about pacing, progression, or how to fuel properly. I hadn’t even heard of an energy gel.

Now don’t get me wrong, the race went as well as it could have. But the second I crossed the finish line, my first thought was never again. It broke me. I couldn’t walk for days. My whole body hurt. And I realised – I wasn’t unfit, I was just unprepared.

Of course, that feeling didn’t last. A few weeks later, I was already itching to go again. But next time, I wanted to train properly. Not harder for the sake of it. Smarter. With purpose.

So if you’ve got a goal this time around – a PB, a time that scares you a bit, or just a plan to feel strong from the first mile to the last – here’s how to build a training plan that gets you there.

Long Runs – the foundation

Long runs aren’t just about time on feet. If you’re chasing a time goal, these runs are where you build the engine to sustain pace under pressure. And when done right, they’re also where you dial in fuelling, pacing, and mindset – the stuff that really helps you to win on race day.

Progressive long runs. Fast finishes. Segments at target pace. This is where you teach your body to hold effort late into the run. These aren’t just base-building. They’re strategic.

If you’re running to race – not just to finish – your long runs need to reflect that. They should progress through your block and mimic the physical and mental demands of your goal pace, not just rack up distance for the sake of it.

How Coopah Helps: We don’t just chuck “15km easy” into your plan and leave you to it. Coopah structures your long runs based on your race goal and where you’re at in your training cycle. You’ll get race pace segments when you’re ready for them, progressive builds when you need a challenge, and full recovery when it’s time to absorb it all. Your long runs evolve with you – not against you

Easy Runs – the secret weapon

Here’s the truth – if you’re serious about performance, mastering your easy runs is non-negotiable.

These aren’t just filler miles. They’re where you build aerobic depth, recover from harder efforts, and keep your weekly volume high without burnout. And the runners who do these right? They’re the ones still standing strong in the final 5km.

The challenge isn’t getting them done. It’s not going too hard. Running easy – properly easy – takes discipline. It’s where you let your ego take a back seat so your body can take the lead.

How Coopah Helps: We calculate your personalised easy pace range based on your recent training and fitness. We flag when your recovery is at risk. We keep your volume sustainable. And if your data shows signs of fatigue, we make adjustments instantly. No spreadsheets. No second-guessing. Just smart, adaptive progression that respects your whole training load.

Intervals – the difference makers

This is where we sharpen the blade. Intervals are what take all that aerobic fitness and turn it into power. They improve your pace, build efficiency, and teach your legs and lungs to handle discomfort. So come race day, you’re not just surviving. You’re racing.

But these sessions have to be precise. It’s not just about running hard. It’s about running smart. The right intervals, at the right effort, with the right recovery. That’s what gets you results without tipping you into injury or burnout.

Here’s one of my favourite intro sessions. A go-to when you’re building back speed or need to inject some freshness into your week.

The Antwerp. 8 x 1 Minute On, 1 Minute Off.

Simple. Effective. Surprisingly tough if you do it right.

🔸 Warm up: 10 minutes easy running

🔸 Work: 1 minute hard, around 7 to 8 out of 10 effort. One minute jog or walk. Repeat eight times.

🔸 Cool down: 10 minutes easy running

You want to finish knowing you’ve worked, but still in control. We’re building speed with purpose here, not just red-lining for the sake of it.

How Coopah Helps: We build your interval workouts based on performance goals. We track how you’re handling the load, and make sure your sessions are doing what they’re meant to: build fitness without tipping into fatigue. No fluff. No wasted efforts. Just workouts that actually move the needle.

If you’re reading this and you’ve got a goal that scares you a bit, good. That means you’re aiming high.You don’t need to be the most experienced, the most structured, or the most talented runner out there. You just need the right plan, a bit of belief, and someone backing you the whole way.

Let’s get to work.

Coach Jordan x