1 hr 20 mins for a half-marathon - in 8 weeks

Expert 8 weeks 5x/week
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To run the half-marathon in 1 hour 20 minutes, you need to maintain a pace of 15.8km/h (3min47sec per km).

To follow this programme, you must have already run a half-marathon in less than 1 hour 30 minutes or the 10-kilometre distance in under 37 minutes.

This 8-week programme is made up of two 3-week cycles and 2 weeks of light training. You will generally train 5 times a week.

Ideally, the weekend will be devoted to a run at race pace on the Saturday, followed by a longer run on the Sunday. The other three sessions will be scheduled on Tuesday, Wednesday and Thursday.

You need to have Decathlon Coach application to launch this program !

Week 1 - Cycle 1: discovering the paces

If you cannot follow this training programme, you can fall back on the "half-marathon in 1h30min" plan.

  • 01. VO2max 2x (8 x 200 metres)
  • 02. 1 hr of jogging
  • 03. 1h15min of jogging with 15min at a fast pace
  • 04. 8 x 1 km at race pace
  • 05. 1h30min jog on flat terrain

Week 2 - Cycle 1: increasing the distances.

If possible, your sessions at race pace will be positioned the day before the long run (Saturday - Sunday).
Your pace for completing a half-marathon in 1h20min will be 15.7 km/h, i.e. an average of about 3min47sec per kilometre.

  • 06. VO2max 10 x 500 metres
  • 07. 1 hr of jogging
  • 08. 1 hour 15 minutes of jogging on hilly terrain
  • 09. 4 x 2 km at race pace
  • 10. 1h30min jog

Week 3 - Cycle 1: increase in the training workload

If possible, your sessions at race pace will be positioned the day before the long run (Saturday - Sunday).
Your pace for completing a half-marathon in 1h20min will be 15.7 km/h, i.e. an average of about 3min50sec per kilometre.

  • 11. VO2max 2x (7 x 400 metres)
  • 12. 1 hr of jogging
  • 13. 1h15min of jogging with 20min at a fast pace
  • 14. 3 x 3 km at race pace
  • 15. long 1 hr 45 min run on road

Week 4 - Week of recovery

Given the sequence of sessions and efforts made, a little fatigue may set in. This is why this week will have a lighter training schedule.
Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 16. 1 hr of jogging
  • 17. rest
  • 18. 1 hour of jogging on hilly terrain
  • 19. 45 minutes of jogging + 10 accelerations
  • 20. 1 hour 15 minutes of jogging on hilly terrain

Week 5 - Cycle 2: heavy training schedule.

This week is the most intense in the training programme.Given the series of sessions and the physical effort required a little tiredness may be felt.
Look after yourself, put on dry clothes after running, follow our nutritional advice, take care of your lifestyle and everything will be okay!

  • 21. VO2max 6 x 800 metres
  • 22. 1 hour of jogging on flat terrain
  • 23. 1h15min of jogging with 2 x 15min at a fast pace
  • 24. 5 x 2 km at race pace
  • 25. Long 2h run on road

Week 6 - Cycle 2: maximum training load

Given the residual fatigue of the previous week, this week may be difficult. Hang in there, you are getting close to your objective.

  • 26. VO2max 3 x (6 x 300 metres)
  • 27. 1 hour of jogging on flat terrain
  • 28. 1 hour 30 minutes of jogging on hilly terrain
  • 29. 5 + 3 + 4 km at race pace
  • 30. long 1 hr 45 min run on road

Week 7 - Cycle 2: gradual decrease in the training workload

For the penultimate training week, we maintain a tempo run, while the other sessions will be shortened in order to prevent fatigue.

  • 31. VO2max 6 x 600 metres
  • 32. 1 hour of jogging on flat terrain
  • 33. 1h15min of jogging with 15min at a fast pace
  • 34. 3 x 3 km at race pace
  • 35. 1h15min jog

Week 8 - Regeneration and competition

The workload drops so that you feel fresh for the start of the race.

  • 36. VO2max 10 x 200 metres
  • 37. rest
  • 38. 40min of jogging with 2km at race pace
  • 39. 20 minutes of jogging + 5 accelerations
  • 40. warming up for the day of the race

Coach advice

"You want to run a half-marathon in 1h20min. This is a great objective that requires discipline and quite a big commitment. However, with a little resolve, determination and regularity, this training programme will lead you on the pathway to success."
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