8-week half-marathon training plan

WEEK 1

4 sessions

Session 1:

• 12x 1 min. @ 90% MAS
• 25-min. warmup
• 1-min recovery between sets
• 10-min. cool down
• flat terrain

Session 2:

• 50- to 60-min. easy jog
• flat or hilly terrain (trail or road)

Session 3:

• 2 sets of 4x 600 meters @ 90% MAS
• 25-min. warmup
• 1m15s recovery
• 3-min. recovery between sets
• 10-min. cool down
• flat terrain

Session 4:

• 1- to 1.25-hr. easy jog
• flat or hilly terrain (trail or road)

 

WEEK 2

4 sessions

Session 1:

• 2 sets of 8x (45 min. @ 100% MAS + 30 sec. recovery)
• 25-min. warmup
• 2-min. recovery between sets
• 10-min. cool down
• flat terrain

Session 2:

• 1h15m to 1h30m recovery bike ride on slightly hilly terrain
• or, 50- to 60-min. easy jog on flat or hilly terrain (trail or road)

Session 3:

• 8x 800 meters @ 90% MAS
• 25-min. warmup
• 1m30s recovery between reps
• 10-min. cool down
• flat terrain (trail or road)

Session 4:

• 1h15m easy jog
• flat or hilly terrain (trail or road)

 

WEEK 3

4 sessions

Session 1:

• 12x 50 sec. @ 100% MAS
• 25-min. warmup
• 50-sec. recovery between sets
• 10-min. cool down
• flat terrain

Session 2:

• 50- to 60-min. easy jog
• flat or hilly terrain (trail or road)

Session 3:

• 8x 1000 meters @ 90% MAS
• 25-min. warmup
• 2-min. recovery between reps
• 10-min. cool down
• Flat terrain

Session 4:

• 1h30m easy jog
• flat or hilly terrain (trail or road)

WEEK 4

3 or 4 sessions

Session 1:

• 2 sets of 10x (40 sec. @ 90% MAS + 20-sec. recovery)
• 25-min. warmup
• 10-min. cool down
• flat terrain

Session 2: (optional)

• 1- to 1.25-hr. easy jog
• flat or hilly terrain (trail or road)

Session 3:

• 40-min. easy jog + 30-min. run @ 75% MAS + 20-min. easy jog
• flat or hilly terrain (trail or road)

Session 4:

• If possible, 2-hr. recovery bike ride on slightly hilly terrain
• or, 1h30m easy jog
• flat or hilly terrain (trail or road)

 

WEEK 5

4 sessions

Session 1:

• 10x 500 meters @ 90% MAS
• 25-min. warmup
• 1m30s recovery between reps
• 10-min. cool down
• flat terrain

Session 2:

• 1.25- to 1.5-hr. recovery bike ride on slightly hilly terrain
• or, 1-hr. easy jog
• flat or hilly terrain (trail or road)

Session 3:

• 3x 10 min. @ 80-85% MAS
• 25-min. warmup
• 3- to 4-min. recovery between reps
• 10-min. cool down
• Flat terrain (road or wide, smooth trail)

Session 4:

1h45m easy jog

flat or hilly terrain (trail or road)

 

WEEK 6

4 sessions

Session 1:

• 30x 20 sec. @ 90% MAS
• 25-min. warmup
• 20-sec. recovery between reps
• 10-min. cool down
• Flat terrain

Session 2:

• 50- to 60-min. easy jog
• flat or hilly terrain (trail or road)

Session 3:

• 1200 meters @ 85% MAS + 1600 meters @ 85% MAS + 1200 meters @ 85% MAS + 1600 meters @ 85% MAS + 1200 meters @ 85% MAS
• 25-min. warmup
• 2-min. recovery between sets
• 10-min. cool down
• flat terrain (road or wide, smooth trail)

Session 4:

WEEK 7

4 sessions

Session 1:

• 2 sets of 8x (1 min. @ close to 90% MAS + 20-sec. recovery)
• 25-min. warmup
• 4-min. recovery between sets
• 10-min. cool down
• flat terrain

Session 2:

• 1h15m recovery bike ride on slightly hilly terrain
• or, 50- to 60-min easy jog
• flat or hilly terrain (trail or road)

Session 3:

• 12 min. @ 85% MAS + 10 min. @ 85% MAS + 8 min. @ 85% MAS
• 20-min. warmup
• 2-min. recovery between sets
• 10-min. cool down
• flat terrain

Session 4:

• 1h15m to 1h30m easy jog
• flat or hilly terrain (trail or road)

WEEK 8

3 sessions + the race

Session 1:

• 6x 2 min. @ +/- 85% MAS (fast but easy)
• 20- to 25-min. warmup
• 1m15s recovery between reps
• 10-min. cool down
• flat terrain

Session 2:

• 45- to 50-min. recovery jog
• super easy
• trail, if possible

 

Session 3:

• 4 or 5 straight 100-meter runs with progressive acceleration
• 30-min. warmup
• Easy workout overall

Race day:

• Half-marathon
• Start at a base of 80-85% MAS