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)
sundae: 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 24th September Click here to enter now