Half Marathon Training Plan: 8-Week Preparation Scheme

Half Marathon Training Plan: 8-Week Preparation Schedule

The half marathon (21.0975 km) is one of the most popular distances in road racing. It is not as time-consuming to prepare for as a full marathon, yet more challenging than a 10K, making it a favorite distance for many runners. This article provides a complete 8-week preparation plan suitable for runners who can already complete 10 km and run 3 times per week.

I. Pre-Race Assessment

Conditions Suitable for This Plan

Can run 10 km continuously
Run 3 to 4 times per week consistently
No running injuries during activity
Target half marathon finish time between 1:45 and 2:45

Estimated Goal Pace

Recent 10K Time	Estimated Half Marathon Goal
45 minutes	1:38-1:42
50 minutes	1:50-1:55
55 minutes	2:00-2:08
60 minutes	2:12-2:20
65 minutes	2:22-2:35

II. 8-Week Training Plan Overview

Weeks 1-2: Building a Base

Week 1

Day	Training	Distance	Intensity
Monday	Rest	-	-
Tuesday	Easy Run	6km	Easy
Wednesday	Cross-training or Rest	-	-
Thursday	Tempo Run	8km (4km Tempo in middle)	Moderate to High
Friday	Rest	-	-
Saturday	Easy Run	6km	Easy
Sunday	Long Run	13km	Easy
Weekly Mileage		33km

Week 2

Day	Training	Distance
Tuesday	Easy Run	7km
Thursday	Interval Training (6×800m)	10km
Saturday	Easy Run	7km
Sunday	Long Run	15km
Weekly Mileage		39km

Weeks 3-4: Strengthening Endurance

Week 3

Day	Training	Distance
Tuesday	Easy Run	8km
Thursday	Tempo Run (6km Tempo)	10km
Saturday	Easy Run	8km
Sunday	Long Run	17km
Weekly Mileage		43km

Week 4 (Recovery Week)

Day	Training	Distance
Tuesday	Easy Run	6km
Thursday	Easy Run	8km
Saturday	Easy Run	5km
Sunday	Long Run	12km
Weekly Mileage		31km

Weeks 5-6: Peak Training

Week 5

Day	Training	Distance
Tuesday	Interval Training (8×800m)	12km
Thursday	Tempo Run (8km Tempo)	12km
Saturday	Easy Run	8km
Sunday	Long Run	19km
Weekly Mileage		51km

Week 6

Day	Training	Distance
Tuesday	Easy Run	8km
Thursday	Marathon Pace Long Run	14km
Saturday	Easy Run	8km
Sunday	Long Run (Longest Run)	21km
Weekly Mileage		51km

Weeks 7-8: Tapering for Race

Week 7 (Taper Begins)

Day	Training	Distance
Tuesday	Easy Run	6km
Thursday	Tempo (3km Tempo)	8km
Saturday	Easy Run	5km
Sunday	Long Run	14km
Weekly Mileage		33km

Week 8 (Race Week)

Day	Training	Distance
Monday	Rest	-
Tuesday	Easy Run	5km
Wednesday	Rest or Easy Walk	-
Thursday	Easy Run + Several Short Accelerations	4km
Friday	Rest	-
Saturday	Easy Run (10-15 minutes)	2-3km
Sunday	Race Day	21.1km

III. Pace Settings for Each Training Type

Easy Run

Goal: 90 to 120 seconds per km slower than half marathon goal pace
Heart Rate: 60 to 70% of maximum heart rate
Feeling: Able to converse easily

Tempo Run

Goal: 15 to 30 seconds per km faster than half marathon goal pace
Heart Rate: 80 to 85% of maximum heart rate
Feeling: Hard but sustainable

Interval Training

Goal: 5K race pace or slightly faster
Heart Rate: 90 to 95% of maximum heart rate
Recovery: 90 seconds to 2 minutes of jogging between sets

IV. Half Marathon Race Strategy

Pace Execution

First 3 km: Run 10 seconds slower than goal pace (warm-up, crowd effect)

3 to 16 km: Execute goal pace steadily

16 to 21 km: If feeling good, gradually accelerate (negative split)

Half Marathon Nutrition Recommendations

Time/Mileage	Nutrition
15 minutes before start	200ml sports drink
Around 7km	Hydrate (energy gel optional)
Around 14km	Energy gel + water
Around 18km	Water or sports drink

V. Frequently Asked Questions

Q: Is 8 weeks enough?
A: If you already have a solid 10K base, 8 weeks is sufficient to finish and perform steadily. If you aim for a PB, a 12 to 16-week plan is recommended.

Q: Can I skip the recovery week?
A: Not recommended. The recovery week is crucial for allowing the body to supercompensate; skipping it increases injury risk.

Q: What to do if minor discomfort occurs during training?
A: Immediately reduce training volume, observe for 2 to 3 days. If discomfort persists, seek medical attention. Do not run through injury.

Conclusion

Half marathon training is a wonderful journey that gives you the opportunity to significantly improve your running ability within 2 months. When executing this plan, treat it as a guideline rather than a strict command—flexibly adjust according to your physical condition to safely reach peak condition for race day.