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

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 8 x 200 metres with 100 metres of recovery between each run.

After 3 minutes of recovery, you will set off again for the second series.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 105% of your VO2max.
The session will last about 1h15min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 45 minutes while breathing comfortably.
You will follow this up with 15 minutes of fast running at about 14.2km/h
Then you will resume your jogging pace for 15 minutes.

The session will last 1h15min.

You will run for 15 minutes at a pace that is midway between your jogging pace and your half-marathon pace, i.e. about 14.2km/h

There is no point in going any quicker, the run should not become an exercise in running at a set pace!

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 8 x 1 kilometre at your target pace, with 1 minute 30 seconds of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h30min.

Monitor your paces properly!

Remember to take on fluids as soon as you finish the session.

A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour and 30 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.
The session will last 1h30min.

You should keep your heart rate around 70%, and never go beyond 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 10 x 500 metres with 100 metres of recovery between each run.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 95% of your VO2max.
The session will last about 1h15min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

Do one hour of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

Feel free to slow down if you feel the need.

It must be an enjoyable session!

The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will run for 1 hour and 15 minutes while breathing comfortably at all times.
You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1h15min.

It is a session that may be a little bit more difficult with the speed session of the week. Feel free to change location!
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 2 km at race pace (15.7 km/h, i.e. 3min47sec per kilometre) with a recovery time of 2 minutes 30 seconds between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h25min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will jog for 1 hour 30 minutes while breathing comfortably at all times (you must be able to speak while running).

Feel free to slow down if you feel the need.
The session will last 1h30min.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 7 x 400 metres with 100 metres of recovery between each run.

After 3 minutes of recovery, you will set off again for the second series.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 95 to 100% of your VO2max.
The session will last about 1h20min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

Do one hour of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

Feel free to slow down if you feel the need.

It must be an enjoyable session!

The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 45 minutes while breathing comfortably. You will follow this up with 20 minutes of fast running at 14.2km/h.
Then you will resume your jogging pace for 10 minutes.

The session will last 1h15min.

You will run for 20 minutes at a pace that is midway between your jogging pace and your half-marathon pace, i.e. about 14.2km/h

There is no point in going any quicker, the run should not become a tempo run!

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 3 kilometres at 15.7 km/h (3min50sec per km), with 2 minutes 30 seconds of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h30min.

Monitor your paces properly!

Remember to hydrate yourself as soon as the session is over.
A short time later, you will be able to do some small stretches, without trying to overdo it, which might tear muscle fibres which have already been put to the test during your intensive exertion.

You will run for 1 hour 45 minutes while breathing comfortably at all times.
You should be able to speak while running.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

The session will last 1h45min.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

Do one hour of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

Feel free to slow down if you feel the need.

It must be an enjoyable session!

The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

You will run for one hour while breathing comfortably at all times.
You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will run for 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Then, you will do 10 gradual accelerations over 100 metres.
The pace must be fast, yet without going "flat out".

It must be an easy session.
The session will last about 1 hour.

When accelerating, you must go quickly, yet without going "flat out".

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will run for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1h15min.

Feel free to change location!

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 6 x 800 metres with 200 m of recovery between each run.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 90 to 95% of your VO2max.
The session will last about 1h20min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 30 minutes while breathing comfortably. You will follow this up with 15 minutes of fast running at 14.2km/h.

You will then resume your jogging pace for 5 minutes before doing another 15 minutes of fast running at 14.2km/h.

You will finish with 10 minutes of slow jogging to recover.

The session will last 1h15min.

The fast section will be run at a pace that is midway between your jogging pace and your half-marathon pace, i.e. about 14.2km/h

There is no point in going any quicker, the run should not become a tempo run!

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run 5 x 2 km at race pace (15.7 km/h, i.e. 3min47sec per kilometre) with a recovery time of 2 minutes 30 seconds between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h35min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will run for 2 h while breathing comfortably at all times.

You should be able to speak while running.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

Feel free to slow down if you feel the need.
The session will last 2 hours.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 6 x 300 metres with 100 metres of recovery between each run.

After 3 minutes of recovery, start a second series and then a third.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 100 to 105% of your VO2max.
The session will last about 1h25min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

It must be an enjoyable session.
The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will run for 1 hour 30 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
The session will last 1h30min.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run x 5 km at race pace (15.7 km/h, i.e. 3min47sec per km).

After 2 minutes 30 seconds of very slow recovery, you will do the same over 4 kilometres.

Another 2 minutes 30 seconds of recovery and you will set off again for 3 kilometres, as always at race pace.

You will finish the session with a 10-minute warm-down.
The session will last about 1h40min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will run for 1 hour 45 minutes while breathing comfortably at all times.
You should be able to speak while running.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

The session will last 1h45min.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 6 x 600 metres with 200 metres of recovery between each run.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 95% of your VO2max.

The session will last about 1h10min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 45 minutes while breathing comfortably.
You will follow this up with 15 minutes of fast running at 14.2km/h.
Then you will resume your jogging pace for 15 minutes.

The session will last 1h15min.

You will run for 15 minutes at a pace that is midway between your jogging pace and your half-marathon pace, i.e. about 14.2km/h

There is no point in going any quicker, the run should not become an exercise in running at a set pace!

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 3 kilometres at 15.7 km/h (3min47sec per km), with 2 minutes 30 seconds of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h30min.

Monitor your paces properly!

Remember to hydrate yourself as soon as the session is over.
A short time later, you will be able to do some small stretches, without trying to overdo it, which might tear muscle fibres which have already been put to the test during your intensive exertion.

You will jog for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1h15min.

You should keep your heart rate around 70%, and never go beyond 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 10 x 200 metres with 200 m of recovery between each run.

You will finish the session with a 10-minute warm-down.
You will do the repetitions at 105% of your VO2max.
The session will last about 1h05min.

Monitor your paces properly! Keep relaxed!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

After 30 minutes of jogging, you will complete 2 km at your race pace (15.7km/h, i.e. 3 minutes 47 seconds per kilometre).
Finish with a 5-minute warm-down.
The session will last about 45 minutes.

Try to commit your race pace to memory. There is no point in going faster.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will run for 20 minutes while breathing comfortably at all times.
You should be able to speak while running.
Then, you will do 5 gradual accelerations over 100 metres
If needed (fatigue, physical issue), you can shorten this session.

It must be an easy session.
The session will last about 30 minutes.

You must not push yourself during the 5 accelerations. You must go quickly, while remaining relaxed.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You'll warm up as you do usually.

In order to get an accurate measure of your time, you will need to start a "standard" session when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It is better to start slowly and accelerate over the final 2 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.
The session will last about 35 minutes.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Try to place yourself in the front of the group so that you are not obstructed and can immediately find your pace.

When the going gets tough think about the joy and pride you’ll experience when you cross the finishing line.You haven’t done all these weeks of work to stop before the end!