8-Week Half Marathon Training Plan

• By Megan Harrington Updated On August 15, 2022

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So you want to run a half marathon? Running 13.1 miles is a huge accomplishment, but unlike a full marathon, the training doesn't have to take over your life. In fact, you can do it in only two months if you follow this 8-week half marathon training plan.

This training plan is based on four days of running, two days of cross-training, and one day of rest each week. Your runs will include speed workouts so you can get used to race pace, as well as longer, slow-paced runs to help you build endurance. When it comes to cross-training, aerobic activities are best, so think swimming, cycling, or the elliptical.

This schedule is flexible. If you'd rather run five days a week, replace one of the cross-training days with an easy run. Likewise, if you're feeling wiped out, replace one of the cross-training days with another rest day. Make sure to always keep at least one rest day a week. You need a break both physically and mentally. You can also shift the schedule so that your rest or cross-training is on days that work better for you.

Ready to get started? Check out the half marathon training plan below.

8-Week Half Marathon Training Plan

Here are some key terms to understand before starting your plan:

• Easy pace: This means a conversational pace. You should be able to talk to your running partner comfortably the entire time.

• Goal race pace: Not sure what your goal race pace should be? Think comfortably hard. Keep in mind that it’s a goal, so it might not be easy or comfortable from day one and that’s okay! Your half marathon pacing strategy may change throughout your training plan.

• Hills: If the plan says to run 60-second hills, you’ll need to find a hill that takes about 60 seconds to run up at a comfortably hard pace. Then you’ll jog back down and go again.

• Cut-down run: The goal here is to hit negative splits, or increasingly faster paces. After your warm-up mile, start running at a pace that's 20 to 30 seconds slower than race pace, then increase your pace by 10 to 15 seconds per mile until you’re running a bit faster than your 10k pace.

• Cross-training: This could be anything from swimming or biking to strength training. High mileage can lead to overuse injuries, which is why it is important to work on building muscle throughout your training.


Week 1

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1-2 mile warm-up, 2 miles at goal race pace*, 1-2 mile cool-down

• Thursday: 3-4 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 2-3 miles, easy

• Sunday: 6 miles, easy

Special instructions: Not sure what your goal race pace is?  Think "comfortably hard."


Week 2

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1-2 mile warm-up, 60-second hills*, 1-2 mile cool down

• Thursday: 4-5 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 3-4 miles, easy

• Sunday: 7 miles, easy

Special instructions: Find a hill that takes about 60 seconds to run up at a comfortably hard pace and then jog back down. Repeat 4-6 times.

Week 3

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1-2 mile warm-up, 4 miles at goal race pace, 1-2 mile cool-down

• Thursday: 4-5 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 3-4 miles, easy

• Sunday: 8 miles, easy

Week 4

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1 mile warm-up, 5 miles at goal race pace, 1 mile cool-down

• Thursday: 4-6 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 3-4 miles, easy

• Sunday: 9 miles, easy

Week 5

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1 mile warm-up, 4 mile cut-down run*, 1 mile cool-down

• Thursday: 4-6 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 3-4 miles, easy

• Sunday: 10 miles, easy

Special instructions: Today you’ll do a cut-down run. After your warm-up mile, pick up the pace 10-15 seconds per mile for each of the next four.

Week 6

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1 mile warm-up, 6 miles at goal race pace, 1 mile cool-down

• Thursday: 3-4 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 3-4 miles, easy

• Sunday: 12 miles, easy

Week 7

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1-2 mile warm-up, 4 miles at goal race pace, 1-2 mile cool-down

• Thursday: 4-6 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 3-4 miles, easy

• Sunday: 9 miles, easy*

Special instructions: This will be your last long run since you’ll now start cutting back on mileage in order to rest up for race day.

Week 8

• Monday: Rest day

• Tuesday: 30-45 minutes, cross-training

• Wednesday: 1-2 mile warm-up, 2 miles at goal race pace, 1-2 mile cool down

• Thursday: 3-4 miles, easy

• Friday: 30-45 minutes, cross-training

• Saturday: 2-3 miles, easy

• Sunday: Race day! Go run an awesome 13.1 miles!


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Sticking to this training plan can help you make it to the start line without injury, and with the confidence that you’re ready to run your best race. Be sure to invest in comfortable running shoes as well to keep you pain-free.


https://www.active.com/running/articles/8-week-half-marathon-training-plan


12-Week Half Marathon Training Plan

• By Ali Holman Published On August 17, 2022

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This 12-week training plan will get you to the start line strong and ready. The mileage is totally doable because no week goes over 25 miles. There is speedwork to break up the monotony of easy miles but nothing that will stress your body out too much.

Finally, your longest long run is 11 miles. First-timers might be wondering: will I be able to complete the last two miles? The answer is YES, don't stress—those last two miles will come from the work you put into all the training days.

Glossary Of Terms


Easy runs: This is the pace where you can still speak in full sentences.

Strides: Brief spurts of quicker running where you pay attention to your form and leg turnover. Think of your hips like an engine with your feet propelling you forward. A great way to work on stride form is to watch how the elites run and try to mimic what they're doing.

Cross-training: Other cardio activities besides running. Great options are swimming, biking, hiking, elliptical, and low-impact aerobics. Stay away from high-impact activities during half marathon training.

Intervals: Speedwork meant to improve your anaerobic capacity. To find the paces you are supposed to hit, plug your last race time into an online pace calculator.

Taper: The two-week period before the race with lower mileage and intensity that is intended to help your body recover.


Week 1


Week 2


Week 3


Week 4


Week 5


Week 6


Week 7


Week 8


Week 9


Week 10


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Taper Begins: 

Week 11


Week 12



https://www.active.com/running/articles/12-week-half-marathon-training-plan

 

 

10 Must-Have Habits All Fit People


By Jennifer Fox Updated On November 10, 2021

These days, you can’t seem to browse Instagram or Facebook for more than 30 seconds without seeing posts from some truly fit people. With photos and videos that highlight incredible workouts—plus killer bodies to match—it’s tempting to write these folks off as another species entirely. But there’s hope for us mere mortals: By stealing the everyday habits of these uber-fit people, we can improve our own quest for better fitness.

 

 

Truly fit people make time for their workouts, even if that means scheduling a specific time on their calendar each day. To incorporate this habit into your own life, block out nonnegotiable time on your calendar and set a reminder on your phone or computer 30minutes beforehand. Having a set time and schedule will hold you accountable and eliminate the, "I don't have time" argument. If you're worried things will pop up and infringe on your planned workout, try exercising first thing in the morning so there are no interruptions.

 

 

Having reliable fitness buddies can turn spotty and lackluster workouts that you dread into consistent sweat sessions that get you results. In addition to providing accountability, workout partners can motivate you to push harder than you would on your own. Struggling to find a good match? Ask trainers at your gym if they know of anyone with similar fitness goals, check with friends and colleagues or give online groups like November Project and Meetup a try.

 

 

Set (and celebrate) goals.

Even the fittest among us need extra motivation now and then, and nothing lights a fire faster than a having a goal race or target milestone on the calendar—like achieving your first pull-up or completing a half marathon. Whether it's running a marathon or trying to complete three strict pull-ups in 30 days, having a clearly defined goal (and end date) can help you find that extra energy to get out of bed and tackle your workout.

And once you achieve your goal, make time to celebrate your accomplishment. Enjoy some well-earned rest, celebrate with family and friends and then set your sights on your next endeavor.

 

 

Take those rest days.

When we start exercising, finding motivation is a challenge. But once we get into an exercise groove, surprisingly, the opposite can be true—we have a hard time taking a day off. However, working out stresses your body and breaks down muscle tissue, and rest is critical to allow bones, muscles, tendons and tissues time to rebuild, resulting in the positive adaptations and fitness gains you desire.

Though it can be tempting to skip a rest day in favor of an extra workout, your body will benefit more from incorporating scheduled rest days into your training.

 

 

Pros know that logging workouts is key to being able to see progress. As you spend more time working out, it becomes difficult to remember what weight you once used or how fast you did those track intervals. By recording your workouts, you can see your progression over time and challenge yourself as your fitness improves. Recording each session on a social site such as Garmin Connect or Strava can also give you the added boost of connecting with an active community.

 

 

Humans are creatures of habit, and we often find ourselves stuck in the same fitness routine for months on end. And while regular exercise is definitely good for you, your body and mind reap benefits when you try new activities.  

Mixing up your workouts gives overused muscles, joints and ligaments a chance to rest and recover, preventing injuries and allowing for greater strength gains. Changing up your routine with new exercises can help you break through a weight loss plateau, build new muscle groups and reinvigorate your routine.

 

 

Never miss a Monday.

Sure, there are exceptions to every rule, but a surprising number of super-fit people start each week by making sure they get their Monday workout in the books. We know it's tough getting back into the swing of things after a relaxing weekend, but exercising each Monday sets the tone for the week, helping you feel confident and accomplished.

 

 

Get your shuteye.

Sleep is a crucial recovery tool for anyone striving to be fit. When you lead an active lifestyle, your body desperately needs that downtime to recover so it can repair broken down tissues and rebuild muscles. Active adults can benefit the most from a consistent sleep schedule that allows them to get 7 to 10 hours of rest each night. Not to mention, lack of sleep raises the level of cortisol in the body, which has been associated with increased appetite, cravings for sugar and weight gain.

 

 

Eat breakfast.

Yes, we've all heard that breakfast is the most important meal of the day. But fit people take this advice to heart by making sure they eat a balanced breakfast each morning. Skipping the first meal of the day can result in increased cravings for high-calorie foods, which means you're more likely to cave and eat that donut at work. Break your fast and fuel your body by aiming for a mix of carbs, protein, and fat each morning to keep you energized all day.

 

 

Make it Fun!

When people complain, "I don't like exercise," what they usually mean is, "I don't enjoy the particular kind of exercise I have in mind." But here's something that fit people understand:

If you don't like a particular kind of exercise, DON'T DO IT.

Hate to run? Don't run. Hate to lift weights in a gym? Don't. The key to staying active for life is to find activities that you actually enjoy that allow you to move your body every day. Find the type of exercise that lights you up and makes you excited to get out the door.

7 ways to cram for your spring (or possibly any) race

You probably won’t PB, but if you’re signed up and find yourself relatively untrained, here’s what you can do

CANADIAN RUNNING FEBRUARY 22, 2023

Remember when, a few months ago, you signed up for that race this spring? It seemed like such a good idea at the time! You were going to train consistently, and work so hard. It was going to be great. But now, the race is almost here, and you’ve barely trained. What are you supposed to do? It’s too late to back out of the race, but there’s also next to no time to work in some proper training. But all is not lost; here are a few things you can do to help you get the race done. 


Run

If you haven’t been running much in preparation for this race, then the first thing you should do is start running. Take it easy and use what little time you have left to build up to a respectable distance. Depending on when your race is, you could even throw in a hill workout or two, just to remind your body what it’s like to run hard. Resist the temptation to hammer some extreme workouts–if you’re out of shape, that would just be asking to get injured.

Caveat: You can’t cram for the marathon. The 42.2 km distance demands respect. If you’re signed up for a spring marathon and have not started training yet, take our advice: change your registration to the half-marathon, and follow the remaining tips. Trying to power through a marathon untrained is likely to leave you injured–or if not actually injured, at least disillusioned, with both yourself and with running. Is it really worth it? 

Don’t pack your schedule

At this point, you have to accept that it’s too late for you to change your level of fitness very much before race day–you’re just looking to finish without having to walk. That’s why you should NOT jam-pack your schedule with as many sessions as you can. You may get a bit of a fitness boost from that training, but it will mostly just tire you out before your race. Or, even worse, you could wind up getting injured. So, yes, fit some runs in, but don’t do too much.  

Make sure everything works

Use what little time you have left to make sure that all of your gear is going to work well for you. Also take this time to test any nutrition plan you may have for the race, because the last thing you want is to be halfway through your run and to find out that the gel you were planning to use makes you sick. Test everything you plan to use on race day–and soon! 

Stick with what you know

The time for trying new things has passed. It’s probably too late to try out different types of gear and new training methods, so stick with what you know and avoid any pre-race mishaps. 

Eat well and stay hydrated 

You may not be able to boost your fitness much before your race, but you can put your body in the best position for success, by eating well and keeping hydrated, right up to race day. On the day itself, stick to your nutrition plan (which you will already have tested) and take in as much water as possible while on the course. 

Sleep 

Another way to set yourself up for success is to get plenty of sleep. Force yourself to go to bed a little early, and definitely don’t skip sleep for a training session–adults need seven to nine hours every night. Getting sleep and staying well rested is going to help you much more at this point than any workouts will. Hit the hay, not the track.  

Manage your expectations

You may have had a goal time in mind when you first signed up for this race, but after little or no training, you need to re-evaluate and manage your expectations. You can still aim for a specific time, but have a couple of backup goals, so you’re not beating yourself up if you don’t hit the highest one. For example, let’s say you were planning for a PB (and your current PB is from two years ago). You can still make that a goal but have your backup goal to be to beat your most recent time. A third goal, should you miss those two, could simply be to finish without taking any walk breaks–and a fourth could be to finish, period. It’s important to have something in mind that you can be proud of, even if everything else goes out the window on race day.