Sep 07, 2023

8-Week Half Marathon Training Plan

Alright, folks, did your friends convince you to sign up for a half marathon and you are a short 2 months out? Or did you marry into a running crazy family? whatever the case, we are hear to help squeeze in that half marathon prep!

We got you!

So, what's the game plan? How do you prepare for this epic journey? Let's break it down:

Navigating the Half Marathon Terrain

First things first, let's talk about why you're doing this. Are you running for a cause, or are you just looking for a personal victory? Your motivation is your North Star on this journey.

But before you hit the pavement, you need to know the basics:

Half Marathon Primer: Foundations Unveiled

Get the Right Gear: Say goodbye to those old Chuck Taylors. You need proper running shoes that can handle the miles. And please, don't wait until the last minute to break them in unless you enjoy blisters and sore feet.
Master the Building Blocks: Your training plan revolves around four key components: base mileage, long runs, speed workouts, and essential rest days. Gradually increase your mileage, mix in some long runs, do speed workouts like intervals and tempo runs, and don't forget those rest days.
Start Slow: Remember the old saying, "slow and steady wins the race"? Well, it applies here too. Don't rush into things. Increase your mileage by no more than 10% each week. If you're new to this, consider running shorter races like 5Ks or 10Ks to prepare mentally and physically.
Stay Hydrated: Hydration is your best friend. The more you run, the more you need to drink. Don't ignore this or risk cramps, dizziness, and fatigue.
Mix It Up: Variety is key. While cross-training isn't mandatory, it's highly recommended. It boosts your endurance and helps you overcome the dreaded "wall." If you're not a fan of weightlifting, try hill running – it works wonders.
Stretch It Out: Once you hit a certain age, skipping pre-run stretches is a recipe for disaster. Trust me; you don't want hamstring injuries. Focus on targeted stretches for calves, quadriceps, and glutes. Foam rollers are your new best friend.
Know Your Limits: The half marathon might have "half" in the name, but it's no joke. Listen to your body. If you're feeling unusually tired, you might be overtraining. Take a break when needed.

The Flexible Eight-Week Half Marathon Training Calendar

If you're in a hurry, you can conquer this journey in just eight weeks. But here's the catch: you should already be comfortable running 3 to 5 miles and maintain a weekly base mileage of at least 9 miles. If not, consider a longer training plan or hand on for dear life.

Now, let's break down those eight weeks:

Week 1

Monday: Start with a leisurely 3-mile run.
Tuesday: Dedicate 30-45 minutes to cross-training.
Wednesday: Do a 2.5-mile tempo run (warm-up, tempo run slightly slower than half marathon goal, cooldown).
Thursday: More cross-training.
Friday: Another 3-mile run.
Saturday: Go for a 4.5-mile long run.
Sunday: Rest and celebrate your Week 1 success!

Week 2

Monday: Up the ante with a 3.5-mile run.
Tuesday: Cross-train for 30-40 min.
Wednesday: Do a 3-mile tempo run (warm-up, tempo run slightly slower than half marathon goal, cooldown).
Thursday: Keep up with cross-training.
Friday: A 3.5-mile run.
Saturday: Push your limits with a 6-mile long run.
Sunday: Another well-deserved rest day.

Week 3

Monday: Increase to a 4-mile run.
Tuesday: Cross-train for 45-60 minutes.
Wednesday: Conquer 6-10x30 second hills
Thursday: More cross-training.
Friday: A 4-mile run.
Saturday: Take on an 8-mile long run.
Sunday: Yet another rest day.

Week 4

Monday: Step up to a 5-mile run.
Tuesday: Dedicate 45-60 minutes to cross-training.
Wednesday: Do a 3.5-mile tempo run (warm-up, tempo run slightly slower than half marathon goal, cooldown).
Thursday: Cross-train again.
Friday: A 5-mile run.
Saturday: Embark on a 10-mile long run.
Sunday: You guessed it – a day of rest.

Keep on Running

So, there you have it, folks – the first month of your eight-week half marathon journey. Your body will thank you for those foam roller sessions and maybe even an ice bath or two.

Now, as you enter the second month, it's all about mental resilience. Remember, don't overexert yourself; you need those recovery hours.

Week 5

Monday: Stay strong with a 4-mile run.
Tuesday: Cross-train for a full hour.
Wednesday: Conquer 6-10x60 second hills
Thursday: Keep up with cross-training.
Friday: A 4-mile run.
Saturday: Challenge yourself with a 12-mile long run (mileage starts to taper off after this).
Sunday: Relax and recharge.

Week 6

Monday: Keep it steady with a 5-mile run.
Tuesday: Cross-train for 60 minutes.
Wednesday: Do a 4 mile tempo run (warm-up, tempo run slightly slower than half marathon goal, cooldown).
Thursday: More cross-training.
Friday: A 4-mile run.
Saturday: Go for a 10-mile long run.
Sunday: Another day to rest up.

Week 7

Monday: Stay on track with a 5-mile run.
Tuesday: Cross-train for 30 minutes.
Wednesday: Do a 5 mile progressive run (warm-up, tempo run slightly slower than half marathon goal picking it up to goal pace, cooldown).
Thursday: Keep up with cross-training.
Friday: A 4.5-mile run.
Saturday: Tackle an 8-mile long run.
Sunday: Rest and recharge for the big day.

Week 8

Monday: It's your last long run – 6 miles.
Tuesday: Cross-train for 30 minutes.
Wednesday: Rest up.
Thursday: Do a 2 mile tempo run (warm-up, tempo run slightly slower than half marathon goal, cooldown).
Friday: One more day of rest.
Saturday: Lace up your running shoes – it's race day!

So, there you have it – an eight-week plan to crush your half marathon. And who knows? Once you conquer this, you might set your sights on a full marathon. We'll be here cheering you on every step of the way! Get out there and own that race!