Finishing your first half-marathon - in 8 weeks

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

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).
As a result, you’ll benefit from the work of strengthening your muscles naturally.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

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 do one hour and 15 minutes of running while breathing comfortably.
You should be able to speak while you run.
You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

You'll 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, make sure you drink water.
You can do some stretching once you’ve finished.

You will run for 1 hour 15 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

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 50 minutes of jogging, you are going to run fast for 5 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and then slow down to a jog for 5 minutes before you start again. You will do a total of three repetitions of this exercise.
Ideally, aim to run at 80% of your maximum heart rate.The pace should be challenging but not overly strenuous.

Once you have finished the interval, you will do 15 minutes of slow jogging to cool down.

If you monitor your heart rate while you run, the jogging pace should be around 65-70% of max HR, the five fast minutes around 80% and the cool-down at around 60%.

During long sessions, you should stay hydrated by drinking at least a sip of water every 20 minutes. There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.
The session will last about 1h30min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.
Ideally, aim to run at 80% of your maximum heart rate.Your pace should be steady but not overly strenuous.

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.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

During long sessions, you should stay hydrated by drinking at least a sip of water every 20 minutes.
There are various options for carrying your drink: a water bottle in your hand, a soft flask in your shorts, a water bottle carrier belt or water bag.

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 1 hour 05 min of jogging, you are going to run fast for 10 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and then slow down to a jog for 5 minutes before you start again. You will have repeated the exercise twice in total.

Once you have finished the interval, you will do 15 minutes of slow jogging to cool down.

If you monitor your heart rate while you run, the jogging pace should be around 65-70% of max HR, the five fast minutes around 80% and the cool-down at around 60%.

During long sessions, you should stay hydrated by drinking at least a sip of water every 20 minutes. There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.
The session will last about 1h45min.

For the intervals, try to run at the pace at which your final repetition is as fast as the first one.
Ideally, aim to run them at 80% of your maximum heart rate.Your pace should be steady but not overly strenuous.

Remember to hydrate immediately after finishing the sessionA short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will jog for 45 minutes while breathing comfortably.
You should be able to speak while running.
You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

If you start feeling tired you can shorten this session, or even skip it.

If you start feeling tired you can shorten this session, or even skip it.

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 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.

As a result, you’ll benefit from the work of strengthening your muscles naturally.
This session should be enjoyable, so feel free to slow down if you feel the need.

If you start feeling tired you can shorten this session, or even skip it.

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.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

If you monitor your heart rate while you run, the jogging pace should be around 65-70% of your max HR.

The session will last 1 hour.

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

Remember to hydrate after your run.
You can do some stretching once you’ve finished.

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 by drinking at least one sip every 20 minutes.If needed, take a few steps while you drink to avoid disrupting your breathing balance.

You may find that your legs feel a bit heavy, so slow down your running if you feel you need to.

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

Preferably, this session should be done on slightly hilly terrain (you should be able to run while breathing easily).

As a result, you’ll benefit from the work of strengthening your muscles naturally.

If you monitor your heart rate while you run, the jogging pace should be around 65-70% of your max HR.

The session will last 1 hour 15 minutes.

If you monitor your heart rate while you run, the jogging pace should be around 65-70% of your max HR.

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 2 hours 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 75%.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.If needed, take a few steps while you drink to avoid disrupting your breathing balance.

Use this session to test your equipment (clothing, hydration) in preparation for your race.

In this session, what matters is not the distance you will cover, but your ability to run for 2 hours.

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 running for 1 hour and 15 minutes at an easy breathing pace, you'll follow up with 10 minutes of faster running and then 5 minutes of slow running.

If you monitor your heart rate when you run, the 1 hour 15 minutes should be around 65 to 70% of max HR, the faster 10 minutes around 80% and the slow 5 minutes around 60%.
The session will last about 1h30min.

The 10 minutes at a fast pace are not a sprint! Ideally, aim to run them at 80% of your maximum heart rate.Your pace should be steady but not overly strenuous.

It’s very important to hydrate properly after the session AND also in the hours that follow.
You’ll lose a lot of water and it’s essential to top your body up quickly.
You can also do some light stretching at the end of your session.

You will do one hour and 15 minutes of running while breathing comfortably.
You should be able to speak while you run.

This should be an easy session.

You'll 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.

You will do 30 minutes of running while breathing comfortably at all times.
You should be able to speak while you run.

If necessary (fatigue, physical problems) you can reduce this session.

This should 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%.

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.

Run at a slow pace for about 10 minutes to warm up.The first few kilometres of the race will serve to finish the warm-up.

In order to get an accurate measure of your time, you will need to start a "standard" session on the app when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It’s better to start slowly and then speed up in the last 3 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.

Arrive at the starting line ten minutes before the scheduled time.
If your goal is simply to finish, position yourself in the last third of the pack.This way, you'll avoid starting too quickly.

When the going gets tough think about the joy and pride you’ll feel when you cross the finishing line.You haven’t done all these weeks of work to stop before the end!