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8-week half-marathon training plan

8-week half-marathon training plan
Jian Xiong Chong|

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:

    • 2-hr. easy jog
    • flat or hilly terrain (trail or road)

    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
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