1 hr 40 mins for a half-marathon - in 8 weeks

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 12 x 200 metres with 100 m of recovery at jogging pace between each run.

You will finish the session with a 10-minute warm-down.

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 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.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 6 x 1 km at your target pace (13km/h) with 2 minutes recovery between each.

You will finish the session with a 10 minute cool-down.

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

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.

You will stay at about 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 10 x 300 metres with 100 m of recovery at jogging pace between each run.

You will finish the session with a 10-minute warm-down.

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.

After warming up for 45 minutes while breathing comfortably, you will run for 15 minutes at a pace that is midway between jogging and the specific pace.

You will finish with a 15-minute warm-down

The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 15 minutes at an intermediate pace, i.e. at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 15 minutes at an intermediate pace, i.e. at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

After a warm-up of 30 minutes of jogging, you will run 4 x 2 km at a specific pace (13 km/h = 4 mins 37 secs per km) with a recovery time of 2 minutes 30 seconds at a slow pace between each run.

You will finish the session with a 10-minute warm-down.

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 hr 45 mins while breathing comfortably at all times.
You should be able to speak while running.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 10 x 400 metres with 100 m of recovery at jogging pace between each run.

You will finish the session with a 10-minute warm-down.

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 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.

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%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 3 kilometres at your target race pace (13 km/h = 4 mins 37 secs per km).
After 2 mins 30 secs of recovery at a jogging pace, you will run for 3 km at the target race pace.
A second period of recovery at jogging pace for 2 mins 30 secs and you will do a final 1-kilometre session, once again, at the target race pace

You will finish the session with a 10-minute warm-down.

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hr 45 mins while breathing comfortably at all times.

You should be able to speak while running.

Make the most of this session to test your equipment (outfit, hydration) in preparation for the half-marathon.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

Do 45 minutes 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.

At the end of the jog, you will do 5 gradual accelerations over 100 metres.

It must be an enjoyable session.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

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.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

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

At the end of the jog, you will do 5 gradual accelerations over 100 metres.

It must be an enjoyable session.

You will stay at about 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

Rest.
No running for this slot. Stay at home and rest yourself.
The purpose of this rest period is to help your body properly integrate the work done over the previous weeks.

Stay at home and rest yourself. Take the opportunity to read our advice!

Don't run and rest. Take the opportunity to read our advice!

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 8 x 500 metres with 100 m of recovery at jogging pace between each run.

You will finish the session with a 10-minute warm-down.

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.

After warming up for 45 minutes while breathing comfortably, you will run for 15 minutes at a pace that is midway between jogging and the specific pace.

You will finish with a 15-minute warm-down

The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 15 minutes at an intermediate pace, i.e. at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 15 minutes at an intermediate pace, i.e. at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 4 kilometres at your target race pace (13 km/h = 4 mins 37 secs per km).
After 2 mins 30 secs of recovery at a jogging pace, you will run for 3 km at the target race pace.
Another period of recovery at jogging pace for 2 mins 30 secs and you will do a final 2-kilometre session, once again, at the target race pace

You will finish the session with a 10-minute warm-down.

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 2 hrs while breathing comfortably at all times.
You should be able to speak while running.

Make the most of this session to test your equipment (outfit, hydration) in preparation for the half-marathon.

Feel free to slow down if you feel the need.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 12 x 200 metres with 100 m of recovery at jogging pace between each run.

You will finish the session with a 10-minute warm-down.

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 hr 30 mins 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.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 5 kilometres at your target race pace (13 km/h = 4 mins 37 secs per km).
After 2 mins 30 secs of recovery at a jogging pace, you will run for 3 km at the target race pace.
A second period of recovery at jogging pace for 2 mins 30 secs and you will do a final 1-kilometre session, once again, at the target race pace

You will finish the session with a 10-minute warm-down.

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.
This could tear the muscle fibres which have already had to make an intense effort.

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

Make the most of this session to test your equipment (outfit, hydration) in preparation for the half-marathon.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

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

It must be an enjoyable session.

You will stay at about 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

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.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

After a warm-up of 30 minutes of jogging and the usual GPP exercises, you will run 4 x 2 km at a specific pace (13 km/h, i.e.4 mins 37 secs per km) with a recovery time of 2 minutes 30 seconds at a slow pace between each run.

You will finish the session with a 10-minute warm-down.

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 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You will stay at about 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

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

You will finish the session with a 10-minute warm-down.

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 40 minutes 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.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

You will run for 20 minutes while breathing comfortably at all times.
You should be able to speak while running.

If needed (fatigue, physical issue), you can shorten this session.

It must be an easy session.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

You will warm up in the normal way.

To ensure you get an accurate time, you need to run a "traditional" session when the race begins.

Don't set off too quickly to ensure you're not struggling over the final kilometres.
It's better to start slowly and speed up over the final 2 kilometres than the other way around!

Enjoy it as much as you can, even though you'll need to exert yourself a little to achieve success.

Take your place on the start line 5 to 10 minutes before the scheduled race start time.
Avoid joining the first few rows so that you don't have to set off too quickly but make sure you're not at the back of the main pack either.

Remember to stay hydrated and, above all, enjoy the excitement of it all.