Completing your first half-marathon - in 10 weeks

You will run for 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

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.

You will run for 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your 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.

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

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your 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.

You will run for 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

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.

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

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

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.

You will run for 1 hour 15 minutes, breathing comfortably throughout.
You should be able to talk as you run.

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

It should be an enjoyable session. Slow down if you feel you need to.

On long runs you must keep yourself hydrated by drinking at least one sip every 20 minutes. There are different solutions available to you for carrying your drink: a hand-held bottle, a soft flask in the shorts, a bottle-carrying belt or a water bag.

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 should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

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.

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

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

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.

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 70% of your HRmax, without ever exceeding 75%.

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

It should be an enjoyable session. Slow down if you feel you need to.

While it's nice to run in the countryside or in a park, you will do this run on the road or round path. Your body needs to get used to pounding the asphalt.

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 running 45 minutes, breathing comfortably throughout, you will move straight onto 5 min slightly faster running and 10 min slow running.

If you run with a heart rate monitor, the 45 minutes should be at around 65 - 70% of your HRmax, the 5 fast minutes at around 80% and the 10 slow minutes around 60%

The 5 min fast running are not a sprint. You should accelerate while still being comfortable. Ideally you should do this at 80% HRmax.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

After running 40 minutes, breathing comfortably throughout, you will move straight onto 10 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 40 minutes should be at around 65 - 70% of your HRmax, the 10 fast minutes at around 80% and the 10 slow minutes around 60%

The 10 fast minutes are not a sprint! You have to go faster while left comfortable.

If you run with a heart rate monitor, you will stay around 80% of your HRmax during the fast section.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

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 70% of your HRmax, without ever exceeding 75%.

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

It should be an enjoyable session. Slow down if you feel you need to.

While it's nice to run in the countryside or in a park, you will do this run on the road or round path. Your body needs to get used to pounding the asphalt.

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 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

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.

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

Rest. Use this time to read our advice!

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

You will run for 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

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 running 45 minutes, breathing comfortably throughout, you will move straight onto 5 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 45 minutes should be at around 65 - 70% of your HRmax, the 5 fast minutes at around 80% and the 10 slow minutes around 60%

The 5 minutes fast running are not a sprint. You simply need to run a little faster while still being comfortable. Ideally you should do this at 80% HRmax.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to rehydrate properly after the session, but also over the subsequent hours. Water loss is significant and it needs to be quickly replenished
You can also do some light stretching after your workout.

You will do a 1 hour run breathing comfortably throughout.
You should be able to talk as you run.

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

You will are going two consecutive sessions in two days. Do not go too fast on the first run because you have a long run to do the next day!

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 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 might be a bit difficult as you will have already run for 1 hour the day before. This is normal and the targeted objective.
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 running 42 minutes, breathing comfortably throughout, you will move straight onto 8 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 42 minutes should be at around 65 - 70% of your HRmax, the 8 fast minutes at around 80% and the 10 slow minutes around 60%

The 8 min fast running are not a sprint. You should accelerate while still being comfortable.

If you use a heart rate monitor, during the fast section you should stay in the zone corresponding to roughly 80% of your max hr.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

You will run for 1 hour 15 minutes, 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.

You are going to go on 2 consecutive long runs in 2 days, don't exert yourself on the first one so that the second one goes well!

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 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 might be a bit difficult as you will have already run for 1 hour 15 min the day before. This is normal and the targeted objective.
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 running 40 minutes, breathing comfortably throughout, you will move straight onto 10 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 45 minutes should be at around 65 - 70% of your HRmax, the 5 fast minutes at around 80% and the 10 slow minutes around 60%

The 10 fast minutes are not a sprint! You have to go faster while left comfortable.

If you run with a heart rate monitor, you will stay around 80% of your HRmax during the fast section.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

You will do a 1 hour run 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%.

Although this session is not strictly speaking a long one, you should treat it as if it were. Tell yourself you have a long 3 hour run to go on, but over 2 days.

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 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 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 running 40 minutes, breathing comfortably throughout, you will move straight onto 10 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 40 minutes should be at around 65 - 70% of your HRmax, the 10 fast minutes at around 80% and the 10 slow minutes around 60%

The 10 min fast running are not a sprint. You should accelerate while still being comfortable. Ideally you should do this at 80% HRmax.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

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 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 as soon as you have finished.

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%.

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 30 minutes, breathing comfortably throughout.
You should be able to talk as you run.

Don't worry about running more slowly if you feel you need to.
It should be an enjoyable session, to relax your legs before the competition.

This is the last session before you reach your goal.
Even though it's tempting and you want to reassure yourself, don't run any faster and don't do any more than this.
This would be harmful to the outcome. You need to arrive at your goal feeling rested!

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!

Around 10 minutes fast walking will be sufficient for warming up.
The first few kilometres of the race will be sufficient for your warm-up.

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

Don't set off too quickly to ensure you're not struggling over the final km.
It's better to start slowly and speed up over the final 5 km 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.

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.