Train for a half marathon in 8 weeks

Train for a half marathon in 8 weeks

If you are an experienced runner and need to train for 8 weeks or more before your race, follow this running plan to improve your race time. This plan can help you prepare to break all of your previous PRs when you cross the finish line.

5K Pace Interval Run:Warm up with a 10- to 15-minute easy run. Perform the assigned number of intervals, followed by the appropriate rest intervals (RI). Cool down with a 10-minute easy run.

Hill repeats: Warm up with a 10- to 15-minute easy run. Run up a hill (at least 6 percent incline on the treadmill) for 90 seconds at a hard run (80 to 90 percent maximum effort). Jogging or walking downhill. Cool down with a 10-minute easy run.

Tempo run: Warm up with a 10- to 15-minute easy run. Run the allotted time at a 10km pace. Cool down with a 10-minute easy run.

C.P: pace of conversation. Run at an easy pace that allows you to have a conversation.

Transverse pull: 30 to 45 minutes of aerobic exercise other than running, i.e. cycling, swimming, elliptical, stair climbing, or rowing.

Strength training:Complete the following circuits for a total body strength workout.

Circuit 1: Complete three times, then move on to the next circuit.

Squats: 12-15 reps (bodyweight or weighted, depending on fitness level)

Push-ups: 15-20 repetitions

Standing row: 15-20 reps

Brett: 30 seconds

Tour 2: Drive through three times.

Walking Lunges: 20 reps (bodyweight or weighted, depending on fitness level)

Pull-ups: 12-15 repetitions (using your own body weight or supported, depending on your fitness level)

Medicine Ball Reverse Woodchops: 12-15 reps in each direction

Side Plank: 30 seconds per side

Single leg reach: 15 reps

Download your 8-week half marathon training plan here

(If you print the plan, make sure to use landscape orientation to get the best resolution.)