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

After a warm-up (20 minutes 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.
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.

After warming up for 50 minutes while breathing comfortably, you will run for 10 minutes at a pace that is midway between jogging and the race 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 10 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 session will last 1h15min.

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 10 minutes at an intermediate pace, i.e. 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

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 6 x 1 km at your race pace (14.4 km/h, i.e. 4min10sec per km), with 2 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h20min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA 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 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 300 metres with 100 m of recovery at jogging pace between each run.

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 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.

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, you will run 4 x 2 km at race pace (14.4 km/h, i.e. 4min10sec per kilometre) with a recovery time of 2min30sec at a slow pace 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 run for 1 hour 45 minutes 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.
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 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.
You will do the repetitions at 95 to 100% 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.

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 session will last 1h15min.

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

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 3 x 3 kilometre at your target pace (14.4 km/h, i.e. 4min10sec 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 immediately after finishing the sessionA 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 hour 45 minutes 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.
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.
At the end of the jog, you will do 5 gradual accelerations over 100 metres.

The session will last about 1h10min.

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, remember to hydrate. You can do some stretching as soon as you've finished.

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

At the end of the jog, you will do 10 gradual accelerations over 100 metres.

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

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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 5 x 1 km at race pace (14.4 km/h, i.e. 4min10sec per km), with 1 minutes 30 seconds of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h15min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA 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 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.
The session will last 1h15min.

You will stay at about 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 (20 minutes of jogging, GPP and 3 accelerations), you will run 4 kilometres at race pace (14.4 km/h = 4min10sec per km).
After 2 minutes 30 seconds of recovery at a jogging pace, you will run for 3 kilometres at race pace.
Another recovery phase at jogging pace for 2 minutes 30 seconds and you will do a final 2-kilometre session at race pace as always.

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

You will run for 2 h 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.
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 12 x 200 metres with 100 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.

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 (20 minutes of jogging, GPP and 3 accelerations), you will run 5 kilometres at race pace (14.4 km/h = 4min10sec per km).
After 2 minutes 30 seconds of recovery at a jogging pace, you will run for 4 kilometres at race pace.
Another recovery phase at jogging pace for 2 minutes 30 seconds and you will do a final 3-kilometre session at race pace as always.

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.
This could tear the muscle fibres which have already had to make an intense 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 (outfit, hydration) in preparation for the marathon.
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 warming up for 40 minutes while breathing comfortably, you will run for 20 minutes at a pace that is midway between jogging and the race 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 20 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 session will last 1h15min.

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 20 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

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.

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, remember to hydrate. You can do some stretching as soon as you've finished.

After a warm-up of 30 minutes of jogging, you will run 4 x 2 km at race pace (14.4 km/h, i.e.4min10sec per kilometre) with a recovery time of 2min30sec at a slow pace 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 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 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable 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, 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 200 metres with 100 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.

You will jog for 35 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

You will follow this up with 1 kilometre at your race pace (14.1km/h, i.e. 4min15sec per kilometre).
Finish with a 5-minute warm-down.

The session will last about 45 minutes.

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, remember to hydrate. You can do some stretching as soon as you've finished.

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.
The session will last about 30 minutes.

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, remember to hydrate. You can do some stretching as soon as 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. Do not stand in the front few rows so that you do not start off too quickly. However, you should also avoid being at the back of the group.

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!