1 hr 50 mins for a half-marathon - in 8 weeks

You will run for 1 hour breathing comfortably throughout. You should be able to talk as you run.
It should be an enjoyable session.

If you have a heart rate monitor, you should stay in a zone around 70% of hrmax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
you can also do some stretches as soon as you have finished.

After a warm-up (20 minutes jogging, GPP and 3 sprints), you will do 30 seconds at almost maximum endurance and then jog very slowly for 30 seconds before restarting the intervals for 12 repetitions.

You will finish the session with a 10-minute cool-down (not exceeding 65% of your HRmax) to relax your muscles and bring down your heart rate.

Your recovery will take place more quickly and your body will be more ready at the next session.

For the split, try to find a pace that will allow you to complete the last rep as quickly as the first.

If you are using a heart rate monitor, you should be working at 90-100% of your HRmax for the fast sections.

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 tearing the muscle fibres that have already worked very intensively.

You will run for 1 hr 30 min, breathing comfortably throughout. You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 70% of HRmax, without ever exceeding 75%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

You will stay at around 70% of your HRmax, and never exceed 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching when you've changed.

After warming up (20 minutes jogging, GPP exercises and 3 bursts of acceleration), You will run all-out for 45 seconds and then jog slowly for 45 seconds before starting again for a total of 12 reps.

You'll end the session with a 10-minute cool-down (without exceeding 65% HRmax) to relax your muscles and gradually reduce your heart rate.

You'll recover more quickly and your body will be better able to cope with the next session.

For the split, try to find a pace that will allow you to complete the last rep as quickly as the first.

if you are using a heart rate monitor, you should be working at 90-100% of your HRmax for the fast sections.

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 tearing the muscle fibres that have already worked very intensively.

After warming up (20 minutes jogging, GPP exercises and 3 sprints), you'll run 3 x 2 km at a set pace (approximately 12.2 km/h) with 3 minutes recovery between each segment.

You'll end the session with a 10-minute cool-down.

If you're aiming to finish a half-marathon in 1 hour 50 minutes, you need to keep to a pace of 11.5 km/h, i.e. an average of 5 min 13 sec per km.
During your set pace training you'll run at 12.2 km/h (between 4.5 min and 5 min per km) which is a little faster than your race pace.

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 hr 30 min breathing comfortably throughout.
You should be able to talk as you run.
If you have a heart rate monitor, you should stay at around 65% of your HRmax, without ever exceeding 70%.

On long runs you must keep yourself hydrated by drinking at least one sip every 20 minutes.

Use this session to test out your equipment (clothes, hydration) in preparation for the half-marathon.

This session may be a bit difficult because you already ran for 1 hour yesterday. it's quite normal and it's deliberate.
remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching when you've changed.

After warming up (20 minutes jogging, GPP exercises and 3 bursts of acceleration), You will run all-out for 60 seconds and then jog slowly for 60 seconds before starting again for a total of 12 reps.

You'll end the session with a 10-minute cool-down (without exceeding 65% HRmax) to relax your muscles and gradually reduce heart rate.

You'll recover more quickly and your body will be better able to cope with the next session.

For the split, try to find a pace that will allow you to complete the last rep as quickly as the first.

if you are using a heart rate monitor, you should be working at 90-100% of your HRmax for the fast sections.

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 tearing the muscle fibres that have already worked very intensively.

After warming up (20 minutes jogging, GPP exercises and 3 sprints), you'll run 2 x 3 km at a set pace (approximately 12.2 km/h) with 3 minutes recovery between each segment.

You'll end the session with a 10-minute cool-down.

If you're aiming to finish a half-marathon in 1 hour 50, you need to keep to a pace of 11.5 km/h, i.e. an average of 5.13 per km.
During your set pace training you'll run at 12.2 km/h (between 4 min 50 sec and 5 min per km) which is a little faster than your race pace.

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 tearing the muscle fibres that have already worked very intensively

You will run for 1 hour and 45 minutes, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the half-marathon.

This session may be a bit difficult because you already ran for 1 hour yesterday. it's quite normal and it's deliberate.
remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching when you've changed.

After warming up (20 minutes jogging, GPP exercises and 3 bursts of acceleration), You will run all-out for 1 minute 30 seconds and then jog slowly for 1 minute before starting again for a total of 10 reps.

You'll end the session with a 10-minute cool-down (without exceeding 65% HRmax) to relax your muscles and gradually reduce your heart rate.

You'll recover more quickly and your body will be better able to cope with the next session.

For the split, try to find a pace that will allow you to complete the last rep as quickly as the first.

if you are using a heart rate monitor, you should be working at 90-100% of your HRmax for the fast sections.

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 tearing the muscle fibres that have already worked very intensively.

After warming up (20 minutes jogging, GPP exercises and 3 sprints), you'll run 2 x 4 km at a set pace (approximately 12.2 km/h) with 3 minutes recovery between each segment.

You'll end the session with a 10-minute cool-down.

If you're aiming to finish a half-marathon in 1 hour 50 minutes, you need to keep to a pace of 11.5 km/h, i.e. an average of 5 min 13 sec per km.
During your set pace training you'll run at 12.2 km/h (between 4 min 50 and 5 min per km) which is a little faster than your race pace.

Remember to rehydrate properly once the session has ended.
After you've changed, you can do some gentle stretching but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise

You will run for 2 hours breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the half-marathon.

This session may be a bit difficult because you already ran for 1 hour yesterday. it's quite normal and it's deliberate.
remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching as soon as you have finished.

After a warm-up (20 minutes jogging, GPP and 3 sprints), you will do 30 seconds at almost maximum endurance and then jog very slowly for 30 seconds before restarting the intervals for 15 repetitions.

You will finish the session with a 10-minute cool-down (not exceeding 65% of your HRmax) to relax your muscles and bring down your heart rate.

Your recovery will take place more quickly and your body will be more ready at the next session.

For the split, try to find a pace that will allow you to complete the last rep as quickly as the first.

if you are using a heart rate monitor, you should be working at 90-100% of your HRmax for the fast sections.

Remember to rehydrate properly once the session has ended.
After you've changed, you can do some gentle stretching but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

After warming up (20 minutes jogging, GPP exercises and 3 sprints), you'll run 3 x 3 km at a set pace (approximately 12.2 km/h) with 3 minutes recovery between each segment.

You'll end the session with a 10-minute cool-down.

If you're aiming to finish a half-marathon in 1 hour 50 minutes, you need to keep to a pace of 11.5 km/h, i.e. an average of 5 min 13 sec per km.
During your set pace training you'll run at 12.2 km/h (between 4 min 50 sec and 5 min per km) which is a little faster than your race pace.

Remember to rehydrate properly once the session has ended.
After you've changed, you can do some gentle stretching but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise

You will run for 2 hours, breathing comfortably throughout.
Be careful: although this is a long session, don't make it into a half-marathon before the event.
You need to be able to talk while you're running.
If you're using a heart rate monitor, you should stay in a zone around 65% of HRmax without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the half-marathon.

This session may be a bit difficult because it's the longest in the program and you already ran for 1 hour yesterday.
it's quite normal and it's deliberate.
remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

After warming up (20 minutes jogging, GPP exercises and 3 bursts of acceleration), You will run all-out for 45 seconds and then jog slowly for 30 seconds before starting again for a total of 10 reps.

You'll end the session with a 10-minute cool-down (without exceeding 65% HRmax) to relax your muscles and gradually reduce your heart rate.

You'll recover more quickly and your body will be better able to cope with the next session.

For the split, try to find a pace that will allow you to complete the last rep as quickly as the first.

if you are using a heart rate monitor, you should be working at 90-100% of your HRmax for the fast sections.

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 tearing the muscle fibres that have already worked very intensively.

After warming up (20 minutes jogging, GPP exercises and 3 sprints), you'll run 4 x 2 km at a set pace (approximately 12.2 km/h) with 3 minutes recovery between each segment.

You'll end the session with a 10-minute cool-down.

If you're aiming to finish a half-marathon in 1 hour 50 minutes, you need to keep to a pace of 11.5 km/h, i.e. an average of 5 min 13 sec per km.
During your set pace training you'll run at 12.2 km/h (between 4 min 50 sec and 5 min per km) which is a little faster than your race pace.

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 45 minutes, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the half-marathon.

This session may be a bit difficult because you already ran for 1 hour yesterday.
It's quite normal and it's deliberate.
Remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour, breathing comfortably throughout.
You need to be able to talk while running.

If you have a heart rate monitor, you should stay in a zone around 70% of HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

After warming up (20 minutes jogging, GPP exercises and 3 sprints), you'll run 8 x 1 km at a set pace (12.2 km/h), with 3 minutes recovery between each segment.

You'll end the session with a 10-minute cool-down.

If you're aiming to finish a half-marathon in 1 hour 50 minutes, you need to keep to a pace of 11.5 km/h, i.e. an average of 5 min 13 sec per km.
During your set pace training you'll run at 12.2 km/h (between 4 min 50 sec and 5 min per km) which is a little faster than your race pace.

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 15 minutes, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 75%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the half-marathon.

Don't go faster than necessary; the end goal is near; you need to start to ease off!

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

After 50 minutes running at a comfortable pace, you'll then run at a set pace (11.5 km/h) for 5 minutes followed by 5 minutes slow running.

If you're using a heart rate monitor, during the 50 minutes you should be working at around 65-70% HRmax and at roughly 60% during the 5 minutes slow running.

Don't do more than required. This is counter-productive so close to the end goal.
If you're tired, you can even cut down on this session.

It’s very important to rehydrate abundantly after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

Rest.
No running in this slot.
Stay at home and rest
The goal of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Use this time to read our advice!

Stay at home and rest. Use this time to read our advice!

Start with ten minutes fast walking as a warm-up.
You can use the first few kilometres of the race as the final part of your warm-up.

To make sure you achieve your desired time, start the "classic" session on your app, at the very beginning.

Don't set out too quickly, otherwise you'll find the last few kilometres difficult. Try to stick to the required pace, 11.5 km/h.

Try to enjoy yourself even if you have to push yourself a little in order to finish.

Take your place on the start line 5 to 10 minutes before the scheduled time.
you need to avoid being at the very front so that you don't set off too quickly but you don't want to be at the back of the group either.

When the going gets tough, remember the sense of pride and joy you'll feel when you cross the finish line. You haven't done all this preparation just to stop at the very last minute.