Is it possible to train for a half marathon in 8 weeks? We think so – and here’s a plan.
What does it take to run a half marathon?
So can a beginner train to finish a half marathon in 8 weeks? We don’t think this is realistic for a true “from scratch” beginner runner. 8 weeks isn’t long enough to develop the strength and endurance in your muscles and connective tissue. And you will need deload weeks to rest and recover.
But if you can already run 3-5 miles comfortably, and regularly cover 10 miles as total weekly mileage, this plan should work for you. Ready? Here it is.
How this plan works:
Expect to run 4 days a week, with 2 days of cross training (which could be cycling, yoga, an exercise class, swimming, or walking – the aim is to bolster your fitness levels without the impact of running). You’ll have one full rest day – you’ll need it.
Week 1
- Monday: 3 mile mid-pace run
- Tuesday: 30-45 minutes cross-training
- Wednesday: 2.5 mile tempo run (race pace for middle 1.5 miles)
- Thursday: 30-45 minutes cross-training
- Friday: 3 mile easy run
- Saturday: rest day
- Sunday: 4.5 miles
Week 2
- Monday: 3.5 mile mid-pace run
- Tuesday: 30-45 minutes cross-training
- Wednesday: 4 mile speed run (race pace for middle 2 miles)
- Thursday: 30-45 minutes cross-training
- Friday: 3.5 mile easy run
- Saturday: rest (do some stretching and mobility)
- Sunday: 6 mile long run
Week 3
- Monday: 4 mile run
- Tuesday: 45-60 minutes cross-training
- Wednesday: 6-8 x short hill sprints
- Thursday: 45-50 minutes cross training
- Friday: 4 mile easy run
- Saturday: rest (do some stretching and mobility)
- Sunday: 8 mile long run
Week 4
- Monday: 5 mile run
- Tuesday: 45-60 minutes cross-training
- Wednesday: 7 mile tempo run (middle 5 miles at race pace)
- Thursday: 45-50 minutes cross-training
- Friday: 5 mile easy run
- Saturday: rest (do some stretching and mobility)
- Sunday: 10 mile run
Week 5
- Monday: 4 mile run
- Tuesday: 60 minutes cross-training
- Wednesday: 6-8 longer hill reps (60+ seconds per rep)
- Thursday: 60 minutes cross-training
- Friday: 4 mile easy run
- Saturday: rest (do some stretching and mobility)
- Sunday: 12 mile long run
Week 6
- Monday: 5 mile run
- Tuesday: 60 minutes cross-training
- Wednesday: 8 mile tempo run (middle 6 miles at race pace)
- Thursday: 60 minutes cross-training
- Friday: 4 mile easy run
- Saturday: rest (do some stretching and mobility)
- Sunday: 10 mile long run
Week 7
- Monday: 5 mile run
- Tuesday: 30 minutes cross-training
- Wednesday: 4 mile run with negative splits
- Thursday: 30 minutes cross-training
- Friday: 4.5 mile easy run
- Saturday: rest (do some stretching and mobility)
- Sunday: 8 mile long run
Week 8
- Monday: rest
- Tuesday: 6 mile long run
- Wednesday: rest
- Thursday: 4 mile tempo run
- Friday: Rest
- Saturday: 3 mile easy run
- Sunday: Half marathon day!
Windsor Half Marathon Sunday 29th September Click here to enter now