1 hr 30 mins for the half-marathon - in 8 weeks

Experienced 8 weeks 4x/week
article rating 4.7/5 115

To run the half-marathon in 1 hour 30 minutes, you need to maintain a pace of 14.1km/h (4min15sec per km).

To follow this plan, you must be able to run the half-marathon in 1h40min.

This 8-week programme is made up of two 3-week cycles and 2 weeks of light training. You will generally train 4 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 two sessions will be on the Tuesday and Thursday.

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

Week 1 - Cycle 1: discovering the paces

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 1h30min will be 14.1 km/h, i.e. an average of about 4min15sec per kilometre.
Your speed for sessions at race pace will be 14.6km/h (between 4min and 4min10sec per kilometre), i.e. a little faster than the pace you will have to maintain during the race.

  • 01. VO2max 12 x 200 metres
  • 02. 1h15min with 15min at 80 to 85% of your maximum heart rate
  • 03. 6 x 1 km at race pace
  • 04. 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 1h30min will be 14.1 km/h, i.e. an average of about 4min15sec per kilometre.
Your speed for sessions at race pace will be 14.6km/h (between 4min and 4min10sec per kilometre), i.e. a little faster than the pace you will have to maintain during the race.

  • 05. VO2max 10 x 300 metres
  • 06. 1 hour 15 minutes of jogging on hilly terrain
  • 07. 4x 2 km at race pace
  • 08. 1 hour 45 minutes of jogging on flat terrain

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 1h30min will be 14.1 km/h, i.e. an average of about 4min15sec per kilometre.
Your speed for sessions at race pace will be 14.6km/h (between 4min and 4min10sec per kilometre), i.e. a little faster than the pace you will have to maintain during the race.

  • 09. VO2max 10 x 400 metres
  • 10. 1h15min with 15 min at 80 to 85% of the maximum heart rate
  • 11. 3 x 3 km at race pace
  • 12. 1h45min of jogging on flat terrain

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!

  • 13. 1h of jogging + 5 accelerations
  • 14. 1 hour of jogging on hilly terrain
  • 15. 1h15min of jogging + 10 accelerations
  • 16. rest

Week 5 - Cycle 2: maximum 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!

  • 17. 5 x 1 km at race pace
  • 18. 1 hour 15 minutes of jogging on flat terrain
  • 19. 4 + 3+ 2 km at race pace
  • 20. 2 h of jogging on flat terrain

Week 6 - Cycle 2: gradual decrease in the training workload

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

  • 21. VO2max 12 x 200 metres
  • 22. 1 hour 30 minutes of jogging on hilly terrain
  • 23. 5 + 3 + 4 km at race pace
  • 24. 1h45min of jogging on flat terrain

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.

  • 25. 1h15min with 20min at 80 to 85% of your maximum heart rate
  • 26. 1 hour of jogging on flat terrain
  • 27. 4x 2 km at race pace
  • 28. 1 hour 15 minutes of jogging on flat terrain

Week 8 - Regeneration and competition

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

  • 29. VO2max 10 x 200 metres
  • 30. 35min of jogging + 1km at race pace
  • 31. 20 minutes of jogging + 5 accelerations
  • 32. warming up for the day of the race

Coach advice

"You want to run a half-marathon in 1h30min. 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."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code