Are you searching for a half marathon training plan 8 weeks long? If so, welcome to RunDreamAchieve. The plan is tailored for runners of all ability levels who are seeking to set a new personal best. Also, who wish to push themselves harder and surpass their fitness goals. It starts off slowly before gradually building mileage over eight weeks.
This training plan calls for two comfortable midweek runs, one tempo run and one long slow weekend run that gradually increases distance. I also believe in faster, varied paced long runs conducted every other weekend. Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new content there weekly to help motivated runners like you to get to the next level.
Base Building in the Half Marathon Training Plan 8 Weeks
The focus of the first of this half marathon training plan 8 weeks long should be to establish a solid base through running. Also, doing strides and rest days. Gradual increases in weekend long run distance are also key in building endurance for an improved race performance.
This half marathon training plan 8 weeks long is best suited for runners who have been running regularly and understand the training process. Remember, the focus is a gradual build up in volume and intensity. Also, conducting a 10-day taper at the end.
Sample workout would be a 2-mile (3.2 kilometer) easy warm-up run, followed by six 400-meter repeats at 5K pace with 90 second recovery jog or walk breaks between each repeat. The goal here is to build up speed towards your half marathon pace goal over two miles. The faster we train the more fast twitch muscle fibers we recruit. The goal here is to get your goal half marathon race pace to feel easier. Also, to sustain your goal race pace longer than your competition.
Jump in Other Race Distances
Remember, the faster you can get in shorter races the stronger you are going to be at the half-marathon. The purpose of this half marathon training plan 8 weeks long is to help you comfortably cover 13.1 miles in two months. It is similar to our 16-week plan but with some modifications made. There will be three mid-week runs conducted at an easy pace each week. In addition, one tempo run and long-slow runs every weekend to build up mileage. Can you get in descent shape in 2 months? Of course. That being said, I always a recommend a longer build up between 16 to 24 weeks to train correctly.
Successful training requires both discipline and consistency. A longer build up will provide ample time for your body to adapt to the hard training you are doing. 8 weeks is still sufficient but you are trying to get fit in half the time.
it is also essential that you make time each day to stretch and eat well. Strategies like this will reduce injury risk while increasing performance. Strength training may also prove invaluable. You don’t need to be in the gym more than once per week. That being said, strength training can help prevent injuries while improving running form.
Focus on Speed Development
Our half marathon training plan 8 weeks long is ideal for the beginning/casual runners. Yes, you are training for a half marathon but you still need to focus on speed work. Again, the end goal is to improve the body’s lactate tolerance. So, you have to stress the energy systems of the body adequately.
Our 8 week half marathon training plan focused on gradually increasing endurance with one long run per weekend over eight weeks. Also, increasing in mileage each time. In addition, gradually introducing the athlete to faster, varied paced long runs conducted every other weekend.
You may need to take several minutes of brisk walking prior to each run in order to properly warm up and cool down. Of course, every athlete is different. You may be an advanced-level runner who may need a 2 (3.2 kilometer) to 3 mile (5 kilometer) to warm-up.
Are you seeking a half marathon training plan 8 weeks long? The benefits of a shorter plan is that it requires less time commitment. That being said, you are trying to accomplish a lot in a matter of only 2 months. Again, a build up of 16 to 20 weeks is optimal. Remember, it takes the body between 3 to 4 weeks to adapt to any stress load being placed on it.
I would focus on extending the duration of your tempo runs out to around 8 to 10 miles (16 kilometers) in length. Of course, you need to first adapt to a 3 to 4 mile tempo run first. So, be patient with your build up.
Be sure to warm up with a few minutes of jogging with some light strides. Also, always follow each run with several minutes of brisk walking as a cool-down activity. Drink plenty of water and try to get a meal in you no later than 30 minutes after your workout.
Strength training should also be incorporated into your weekly running regimen to reduce injury risk. Strength training will work to improve balance and correct any muscle imbalances. Remember that consistency is key; missing a few workouts won’t affect you on race day.
Why Long Runs are Critical
Runners seeking a half marathon training plan 8 weeks long should get beyond running long, slow and easy every weekend. I was able to improve my marathon from 2:43:36 to 2:19:35 using faster, varied paced long runs. So, alternate your long run efforts. You should run easy and relaxed one weekend followed the next with a faster long run.
For example, here is a faster, long run for an athlete aiming to break the 2:20 marathon barrier.
1 mile warm-up, 5 miles@5:35 mile pace, 2 miles easy, 1 mile in 4:55, 2 miles easy, 5 miles@5:15 mile pace, 3 miles easy, 1 mile in 4:55, 1 mile cool-down
I would advise conducting your weekly long runs on Saturday or Sunday morning. Your easier long run should be conducted at an easy “conversational” pace that allows full sentences without strain.
Our half marathon training plan 8 weeks long begins with a warmup – usually a couple of minutes of light jogging to ease into your workout and prepare your body. Every run also includes a cooldown session. For example, simply walking or light jogging after your workouts are completed.
Get the Right Gear
As a novice or occasional runner, it may take weeks before it feels comfortable to put on your running shoes and hit the pavement. A half marathon training plan 8 weeks long can help keep you focused on meeting your goals on race day.
I would get a pair of light training shoes or even racing flats to run in during faster, varied paced long runs. You should be wearing a training shoe that has proper cushion for your easier runs. For example, the Brooks Ghost is a great shoe to wear for easier, slower runs.
At the beginning of any half marathon training plan 8 weeks long, it’s crucial that you stay well rested and fueled. Get enough restful sleep. In addition, avoid making sudden changes to your diet or eating habits, which could disrupt your training process.
Hill training is great in that it forces you to use muscle groups you will not use on flat terrain. Also, it helps to improve your form and cadence. I would advise doing hill training at least once per month. So, find a hill between 200 to 300 meters long. Do reps up the hill walking down when you are not very fit and jogging down when you are.
Our half marathon training plan 8 weeks long does involve speed work and hill training. That being said, will gradually build your mileage until, within two months, you are able to cover the half marathon distance in record time.
Consistency is of utmost importance in any half marathon training plan 8 weeks long, since missing workouts will make catching up more challenging. Also, you risk losing any momentum gained during previous workouts. Stick with the plan from start to finish, and your hard work will pay off on race day.
The last week of this half marathon training plan 8 weeks long will consist of doing a 3 mile run at goal half marathon race pace 4 days out from your goal race. The remaining 3 days will be light running or off. Remember, the hay is in the barn at this point. You have done the heavy work up to this point.
Be sure to stay hydrated by drinking lots of water on longer running days. Staying properly hydrated will help avoid dehydration and fatigue which could make you sick or slow you down significantly. Also, make sure to focus on getting proper sleep the 6 days leading into your goal half marathon. It is natural to not be able to sleep very well the night before a race. So, focus on the 6 days going in.
Our half marathon training plan 8 weeks long is perfect for all levels of runners who wish to improve their time or challenge themselves physically on race day. I hope this post has been helpful and wishing you success in your upcoming races. Be sure to keep in touch with me at the RunDreamAchieve YouTube channel.