8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (2024)

This half marathon training plan is for runners who have run a half marathon but want to improve their time and only have 8 weeks until their goal race.

In this article, you can also download a PDF 8 week half marathon training plan for FREE.

Before you start following the plan, it is recommended that you have already run at least one half marathon.

The training plan includes 8 weeks of training with 4 training sessions per week. For better clarity, it is divided into three parts:

  • 1-5 – Specific – intensive and specific workouts
  • 6-8 – Taper – lower-volume training before the race
8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (1)

Every runner is an individual for themself and each of us knows our body best.

Therefore, adjust the training plan to your capabilities. If you feel tired, rest that day.

However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.

Example

You can run long runs on Saturday instead of Sunday. It is only important to make sure that you rest for a day after long runs and interval training.

Below is an 8-week half marathon training plan (in miles).

WEEKMONTUEWEDTHUFRISATSUN
1REST DAYEASY RUN
4 mi + 3 x 100m strides
INTERVALS
6 x 800m, P 2′
REST DAYREST DAYTEMPO RUN
3 x 1,2 mi, P 3′
LONG RUN
7 mi
2REST DAYEASY RUN
4 mi + 3 x 100m strides
INTERVALS
10 x 400m, P 1′
REST DAYREST DAYTEMPO RUN
4 mi
LONG RUN
8 mi
3REST DAYEASY RUN
4 mi + 3 x 100m strides
INTERVALS
6 x 1000m, P 2′
REST DAYREST DAYTEMPO RUN
2 x 2 mi, P 3′
LONG RUN
10 mi
4REST DAYEASY RUN
3 mi
FARTLEK 40′
10′ + 20′ (2′-1′) + 10′
REST DAYREST DAYEASY RUN
4 mi
LONG RUN
8 mi
5REST DAYEASY RUN
4 mi + 3 x 100m strides
INTERVALS
10 x 500m, P 1′
REST DAYREST DAYTEMPO RUN
2 mi + 1,2 mi + 0.6 mi
LONG RUN
11 mi
6REST DAYEASY RUN
3 mi + 3 x 100m strides
INTERVALS
8 x 800m, P 2′
REST DAYREST DAYTEMPO RUN
3 mi
LONG RUN
8 mi
7REST DAYEASY RUN
3 mi + 3 x 100m strides
INTERVALS
8 x 500m, P 1′
REST DAYREST DAYTEMPO RUN
2 x 1,2 mi, P 3′
LONG RUN
6 mi
8REST DAYEASY RUN
3 mi
INTERVALS
3 x 1000m at race pace, P 2′
REST DAYREST DAYEASY RUN
2 mi + 3 x 100m strides
RACE

Below is an 8-week half marathon training plan (in kilometers).

WEEKMONTUEWEDTHUFRISATSUN
1REST DAYEASY RUN
6 km + 3 x 100m strides
INTERVALS
6 x 800m, P 2′
REST DAYREST DAYTEMPO RUN
3 x 2 km, P 3′
LONG RUN
12 km
2REST DAYEASY RUN
6 km + 3 x 100m strides
INTERVALS
10 x 400m, P 1′
REST DAYREST DAYTEMPO RUN
6 km
LONG RUN
14 km
3REST DAYEASY RUN
6 km + 3 x 100m strides
INTERVALS
6 x 1000m, P 2′
REST DAYREST DAYTEMPO RUN
2 x 3 km, P 3′
LONG RUN
16 km
4REST DAYEASY RUN
5 km
FARTLEK 40′
10′ + 20′ (2′-1′) + 10′
REST DAYREST DAYEASY RUN
6 km
LONG RUN
12 km
5REST DAYEASY RUN
6 km + 3 x 100m strides
INTERVALS
10 x 500m, P 1′
REST DAYREST DAYTEMPO
3 km + 2 km + 1 km, P 3′
LONG RUN
18 km
6REST DAYEASY RUN
5 km + 3 x 100m strides
INTERVALS
8 x 800m, P 2′
REST DAYREST DAYTEMPO RUN
5 km
LONG RUN
14 km
7REST DAYEASY RUN
5 km + 3 x 100m strides
INTERVALS
8 x 500m, P 1′
REST DAYREST DAYTEMPO RUN
2 x 2 km, P 3′
LONG RUN
10 km
8REST DAYEASY RUN
5 km
INTERVALS
3 x 1000m at race pace, P 2′
REST DAYREST DAYEASY RUN
3 km + 3 x 100m strides
RACE

Download FREE 8 week half marathon training plan

Structure 8 week half marathon training plan

This half marathon training plan includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training.

EASY RUN

Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout

Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretches

Cooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises

Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running

Tip

You can’t run too slow when you jog, just too fast. A common mistake runners make is running too fast on days when they should be doing low-intensity workouts.

Read more: Easy Runs – Essential Workout for Every Runner

8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (2)

FARTLEK

Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race

Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of training

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run by feel, without tracking your pace. Listen to your body. The pace varies from slow running up to 70% of your maximum speed. Run fast sections at a faster but controlled pace, at about 70% of your maximum, and run slow sections at an easy pace to recover and prepare yourself for a faster section.

Example: FARTLEK 40’ = 10′ + 20′ (2′-1′) + 10′

  • 40’ –total duration of fartlek is 40 minutes
  • 10’ –10 minutes of warm-up running at a light intensity
  • 20′ (2′-1′) –20 minutes are the part in which you alternate between fast and slow sections, that is, 2 minutes of faster running followed by 1 minute of slower running
  • 10’ – 10 minutes of light jogging (cooldown)

Read more: What is Fartlek? (12 Creative Fartlek Training Examples)

8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (3)

INTERVALS

Goal: improve endurance and speed endurance, running economy, the body’s ability to break down lactic acid (increase the lactate threshold), and develop a sense of pace

Warm-up: 10 minutes of light jogging, mobility exercises, dynamic stretches, running drills – 2 x 40m (ankling and high knees), 3 x 60m strides

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run the shorter intervals (400m, 500m) at a 5K race pace, and the longer intervals (800m, 1000m) at a 10K race pace

Example: INTERVALS 6 x 1000 m, P 2′

  • Warm up as directed. Rest.
  • Then run a total of 6 intervals of 1000m.
  • After each interval, there is a break of 2 minutes of standing still.
  • After you finish the main part of the workout, continue jogging (cool down according to the instructions).

TEMPO RUN

Goal: teaches your body to handle more lactic acid, improve endurance, improve running economy, delay tired legs, increase tolerance to discomfort, and help control emotions when it becomes difficult

Warm-up: 10 minutes of light jogging

Cooldown: 10 minutes of light jogging

Pace: a pace at which you can run for about 60 minutes, between half-marathon pace and 16-kilometer run pace

Example: TEMPO RUNS 2 x 2 mi, P 3′

  • Warm up as directed. Rest.
  • Then run a total of 2 intervals of 2 miles each.
  • After the interval, there is a break of 3 minutes of standing still.
  • After you finish the main part of the workout, continue jogging (cool down according to the instructions).

Example: TEMPO RUNS 4 mi

  • Warm up according to the instructions and, without stopping, move on to the main part of the workout, that is, 4 miles of running at the set pace.
  • After the main part of the training has been done in continuity, do a cooldown according to the instructions.
8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (4)

LONG RUN

Goal: improve endurance, teach the body to use fat as a fuel source, not glycogen or stored sugar, which results in a longer duration of glycogen stores and helps you avoid “hitting the wall”, builds your self-confidence and mental strength, enables you to test your equipment and try out refreshments to avoid possible inconveniences on race day

Warm-up: mobility exercises and dynamic stretches

Cooldown: static stretching exercises

Pace: conversational pace, a pace at which you feel comfortable and can talk

Read more: What is Considered a Long Run? (5 Long Run Examples)

STRIDES

Strides are gradual accelerations over distances between 60 and 100 meters.

In this training plan, you will do them after light jogging or as a part of the warm-up before interval training.

Goal: developing speed and improving your running technique

Pace: they are performed at a pace that ranges from very light to 90% of your maximum speed

Read more: What Are Running Strides And How To Do Them?

STRENGTH TRAINING

In addition to running, add strength training.

By strengthening the entire body, you will reduce your risk of injury, improve strength and stability, correct muscle imbalances, and therefore become faster.

Do strength training at least twice a week on days that suit you best.

Researchhas shown that it is optimal to do strength training 2 to 3 times a week throughout 8 to 12 weeks, to improve the running capabilities of more advanced middle- and long-distance runners.

During the last two weeks of training (weeks 7 and 8), avoid strength training so that you are rested before the start of the half marathon.

See strength training with all exercises in the article Strength Training for Runners (Top 19 Workout Exercises).

REST DAY

For progress, in addition to diversity, rest is also important. Don’t neglect your rest days, no matter how good you feel.

Tip

Adequate recovery is just as important as training. More training does not mean faster progress but, on the contrary, a greater risk of injury and overtraining.
8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (5)

How to estimate your half marathon finish time?

If you want to know what time you can expect during a half marathon run, use my race time predictor.

This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.

Tip

A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace.
This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.

Keep in mind that the predicted result is just an estimate since factors like weather and running terrain can affect the outcome of a race.

The race might take part on terrain with plenty of slopes, or that there’s strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.

8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (6)

How to run a half marathon race?

If you are running your first half marathon race or if you want to run your personal best, you need to predetermine your running pace so that you can run “smarter”, concerning your current fitness level.

That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

Tip

The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the half marathon pace chart.

That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

It is better to start slower than too fast.

This research speaks in favor of this. World records of 5,000 meters to the marathon, in the women’s and men’s categories, were set by running a negative split, which means running the first part of the race slower than the second.

It is a thin line between your new personal best and a bad race, so be careful!

It is important to control the pace and not let the adrenaline overwhelm you or the other runners influence you.

Controlling your running pace is a skill that requires time to master. Be patient and listen to your body.

You can determine your running pace and calculate your split times for the race with a half-marathon pace chart.

You can download the FREE half marathon pace chart here.

8 Week Half Marathon Training Plan (PDF)

8 Week Half Marathon Training Plan [FREE PDF] | OLYRUN (2024)

FAQs

Is 8 weeks enough to train for a half marathon? ›

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.

Can you prepare for a half marathon in 2 months? ›

More experienced runners may start at 25 or more miles per week and peak at 40 or more miles. Plan your race at least two months from now. “If you can run a 5K now, then you can run a half marathon in eight weeks,” Coogan says.

How to train for a half marathon free guide? ›

If you're a total beginner, your runs should start at 15 minutes in duration and increase gradually over a period of weeks or months. If this feels too hard for you, walk briskly instead, until you're fit enough to include a little running in your workouts. Over time you will be able to run more and walk less.

What is the best half marathon training plan? ›

Long Runs: The key to half marathon training is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Then, after a brief taper, you jump to 13.1.

How long does it realistically take to train for a half marathon? ›

Expect to spend 12 to 14 weeks training if you've never run a half-marathon and you're currently running under 10 miles each week. Plan on running at least three times a week at first and at least four times a week as your training progresses.

Can you run a half marathon if you can run 10 miles? ›

You Don't Have to Run 13.1 Miles in Training

To be physically prepared for the race, you can participate in long runs totaling 13 miles or more, but you don't have to. If you can run or run/walk a 10-mile distance, you should be able to safely and comfortably complete a half-marathon.

What is an average half marathon time? ›

half of a marathon, which means it's 13.1 miles or 21K. And the average finish time for half marathons completed in the United States is 2 hours and 10 minutes, according to race data collected by RunRepeat and International Association of Athletics Association (IAAF).

How long should a beginner run a half marathon? ›

First-time half marathon runners

If you're taking on your first half marathon, just finishing the course is a great achievement in itself, so don't worry about how long it takes you. But, if you insist on asking, then we'd say that completing a half marathon in under three hours is a solid goal for beginners.

What not to do when training for a half marathon? ›

Avoid these common half marathon training errors, and give yourself the best chance of achieving your full potential on race day.
  1. Choosing the wrong training plan. ...
  2. Too much too soon. ...
  3. Not respecting injuries. ...
  4. Not warming up properly. ...
  5. Getting it wrong with the long run. ...
  6. Skipping warm up races.

What zone should you run a half marathon in? ›

With all of the benefits of Zone 2 running, it's no surprise that most running coaches will suggest that when training for a half marathon, you should spend at least 70 to 80 percent of your training in your Zone 2 heart rate range, running at a low intensity.

Are there any half marathon training apps? ›

The Ultimate 1/2 Marathon training app: 21K Runner is the easiest and most successful program for training for your first 21K. 21K Runner improves your fitness with an awesome training program. You start with a 10K fitness level, and the running gradually increases to a full 21K.

What is a respectable half marathon pace? ›

For men, this could be anything from 1:10:00 to 1:30:00, while women might target times between 1:20:00 and 1:40:00. Many intermediate runners, both men and women, target sub-2 hours as their goal. And for beginners, a 'good' time could be anything under 3 hours.

What is the most you should run when training for a half marathon? ›

That said, many training plans only have you run 16 km (about 10 miles) before your half marathon. Believe it or not, that's enough to get you to the finish line! For higher mileage runners who have a high training frequency, your longest run will likely be between 16 and 20 km, or 10 and 12.4 miles respectively.

What is the best cardio training for half marathon? ›

When prepping for an event such as a half marathon, include running in your routine about three to four days per week:
  • One moderately paced shorter run.
  • One race-paced (fast and challenging) shorter run.
  • One long run.
  • One easy jog day or cross-training day.

Can I train for a half marathon in 1 month? ›

Provided you're healthy and able to train without further interruptions, four to eight weeks is enough time to “crash train” your way to a successful 13.1-miler.

How many weeks should a beginner train for a half marathon? ›

In fact, most experts recommend having at least 12-16 weeks of training before race day. That's because it allows for a gradual increase in mileage, strength, and speed work, which are the key elements of a half marathon training.

How to train to walk a half marathon in 8 weeks? ›

Start with 10-15min walks three times per week (e.g: Tues, Thurs, Sat). Add 5min every week and after four weeks you'll be handling 30min walks and be ready to think about a 12-week half marathon build up. This stepping stone approach gives you a shorter-term focus, which keeps the main goal from looking too big.

Is it possible to train for a half marathon in 9 weeks? ›

Luckily, you can complete this 5k to half marathon training plan in 9-12 weeks, plenty of enough time before race day. In fact, I used this plan for my first half marathon, and it is still my PR for the distance.

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