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

Experienced 8 weeks 4x/week
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To run the half-marathon in 1 hour 40 mins, you need to maintain a pace of 12.7km/h (4 min 44 secs per km).

In order to follow this programme, you must be able to run the 10 km distance in 45 minutes or have already completed a half-marathon in 1 hr 50 mins.

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 a specific 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 a specific pace will be positioned the day before the long run (Saturday - Sunday).
Your pace for completing a half-marathon in 1 hr 40 mins will be 12.6 km/h, i.e. an average of about 4 mins 45 secs per kilometre.
Your speed for sessions at a specific pace will be 13 km/h (between 4 mins 30 secs and 4 mins 40 secs 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. 1 hr of jogging on hilly terrain
  • 03. 6 x 1 km at target race pace
  • 04. 1 hr 30 mins of jogging on flat terrain

Week 2 - Cycle 1: increasing the distances.

If possible, your sessions at a specific pace will be positioned the day before the long run (Saturday - Sunday).
Your pace for completing a half-marathon in 1 hr 40 mins will be 12.6 km/h, i.e. an average of about 4 mins 45 secs per kilometre.
Your speed for sessions at a specific pace will be 13 km/h (between 4 mins 30 secs and 4 mins 40 secs 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 hr 15 mins with 15 mins at 80 to 85% of the maximum heart rate
  • 07. 4x 2 km at a specific pace
  • 08. 1 hr 45 mins of jogging on flat terrain

Week 3 - Cycle 1: increase in the training workload

If possible, your sessions at a specific pace will be positioned the day before the long run (Saturday - Sunday).
Your pace for completing a half-marathon in 1 hr 40 mins will be 12.6 km/h, i.e. an average of about 4 mins 45 secs per kilometre.
Your speed for sessions at a specific pace will be 13 km/h (between 4 mins 30 secs and 4 mins 40 secs 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. 1 hr 15 mins of jogging on hilly terrain
  • 11. 3 + 3+ 1 km at a specific pace
  • 12. 1 hr 45 mins 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. 45 mins of jogging + 5 accelerations
  • 14. 1 hr of jogging on hilly terrain
  • 15. 1 hr 15 mins of jogging + 5 accelerations
  • 16. rest

Week 5 - Cycle 2: maximum training schedule.

This is the toughest week of the training programme. Given the sequence of sessions and efforts made, a little fatigue may set in.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 17. VO2max 8 x 500 metres
  • 18. 1 hr 15 mins with 15 mins at 80 to 85% of the maximum heart rate
  • 19. 4 + 3+ 2 km at a specific pace
  • 20. 2 hrs 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 hr 30 mins of jogging on hilly terrain
  • 23. 5 + 3 + 1 km at a specific pace
  • 24. 1 hr 45 mins of jogging on flat terrain

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

For the penultimate training week, we stick to a specific session, while the other sessions will be shortened in order to prevent fatigue.

  • 25. 1 hr 15 mins of jogging on flat terrain
  • 26. 1 hr of jogging
  • 27. 4x 2 km at a specific pace
  • 28. 1 hr 15 mins 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 8 x 200 metres
  • 30. 40 minutes of jogging + 5 accelerations
  • 31. 20 minutes of jogging + 5 accelerations
  • 32. Warm-up for race day

Coach advice

"You want to run a half-marathon in 1 hr 40 mins. 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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