2 hours 10 for the half-marathon - in 8 weeks

Intermediate 8 weeks 3x/week
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Running a half-marathon in 2 hours 10 minutes means that you have to be capable of maintaining a pace of 9.75 km/h (6 minutes 09 sec per km).

To follow this program, you need to be able to run 10 km in 60 minutes or have already completed a half marathon.

The plan is based around 3 sessions a week, over 8 weeks, with an gradual increase in length and intensity.

Ideally, the weekend should be devoted to training, running at a set pace on the Saturday and then a longer run on the Sunday. The third session should be arranged for Wednesday so training is staggered throughout the week.

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

Week 1 - A gradual start

The purpose of this week, which is fairly light in terms of training, is to prepare the ground for the next phase of the program.

  • 01. 1 hr jogging
  • 02. 12 x short vVO2max (30s-30s)
  • 03. 1 hr 20 min long run on the road

Week 2 - Finding out about running speed

If possible, you should arrange your set pace training the day before a long run (Saturday - Sunday).
If you're aiming to finish a half-marathon in 2 hours 10 minutes, you need to keep a 9.75 km/h pace, i.e. an average of 6 min 09 sec per km.
During your set pace training you'll run at 10km/h (6 min 00 sec per km) which is a little faster than your race pace.

  • 04. 12 x short vVO2max (45s-45s)
  • 05. 3 x 2 km set pace
  • 06. 1 hour 30 min long run on the road

Week 3 - Increase in training load

If possible, you should arrange your set pace training the day before a long run (Saturday - Sunday).
If you're aiming to finish a half-marathon in 2 hours 10 minutes, you need to keep a 9.75 km/h pace, i.e. an average of 6 min 09 sec per km.
During your set pace training you'll run at 10km/h (6 min 00 sec per km) which is a little faster than your race pace.

  • 07. vVO2max 12 x (1min - 1 min)
  • 08. 2 x 3 km set pace
  • 09. 1 hour 40-min long run on the road

Week 4 - Increase in training load

The training sessions, and effort you put in, mean that you may start to get tired.

Look after yourself, put on dry clothes after running, follow our nutritional advice, monitor your lifestyle and everything will be fine!

  • 10. vVO2max 10 x (1min30 - 1 min)
  • 11. 2 x 4 km set pace
  • 12. 1 hour 50-min long run on the road

Week 5 - Maximum training load

This is the busiest week in your training schedule. The training sessions, and effort you put in, mean that you may start to get tired.

Look after yourself, put on dry clothes after running, follow our nutritional advice, monitor your lifestyle and everything will be fine!

  • 13. 12 x short vVO2max (30s-30s)
  • 14. 3 x 3 km set pace
  • 15. 2 hrs long run on the road

Week 6 - Gradual reduction in training load

This week may be difficult and you may feel tired because of your exertions last week. Be strong; your goal is close at hand.

  • 16. 10 x short vVO2max (45s-30s)
  • 17. 3 x 2 km set pace
  • 18. 1 hour 45 min long run on the road

Week 7 - Significant reduction in training load

During the penultimate week of training, You will keep the fast session but reduce the length of the other sessions so that you don't become tired.

  • 19. 1 hr jogging
  • 20. 8 x 1km set pace
  • 21. 1 hr 15 min long run on the road

Week 8 - Regeneration and competition

The training will ease off so you'll be refreshed for the start of the race.

You'll have to make do with just one short run, preferably on Wednesday, so that you're in good shape at the start of the half-marathon.

  • 22. 1 hour with 5 minutes faster running
  • 23. Rest
  • 24. warm-up for day of race

Coach advice

"You want to run a half-marathon within two hours 10 minutes. It's a fine goal that requires thorough preparation and a significant investment on your part. With effort, determination and regular exercise, this training plan will help you achieve success."
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