8 Week Half Marathon Training Plan [Free PDF Download]

Thomas Watson

Thomas Watson

UESCA Running Coach + Stage Race fanatic

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Our 8 Week Half Marathon Training Plan is for experienced or intermediate level runners looking to ramp up their training for a half marathon!

It builds up your mileage over 8 weeks, and includes one tempo run per week.

Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time.

Our training plan is available in PDF format for free in both miles and kilometers.

8-Week Half Marathon Training Plan: Essential Info

Can you train for a half marathon in 8 weeks? – Yes, absolutely.

However…

If you are relatively new to running, you’ll much be much better with one of our longer training plans that build up your mileage gradually and come with a lower risk of overtraining.

Who Is This Training Program For?: 

Runners who have run a half marathon in the past and want to ‘dust off’ their half marathon chops. 

If you’re looking to train for a half marathon in 8 weeks for an upcoming race, then this is the plan for you.

How Long?: 

8 weeks.

It includes 2 mid-week runs, to be performed at a comfortable pace, one tempo run, and one long-slow run each weekend to build your max mileage. The schedule also includes one cross-training day per week and two rest days. 

Not convinced this is the plan for you?

Check out our other half-marathon training plans!

How Many Days Per Week?:

The training program features 5 days of training per week; 4 days of running and 1 day of cross-training.

Training Breakdown – What Will Your Weekly Schedule Consist Of?

Training Runs

These are your classic training runs; do them in the mornings or after work, at a comfortable, sustainable pace.  

These runs help add mileage to your training schedule and get your body used to running far!

Tempo Runs (optional)

A tempo run is a training run done at your target half-marathon pace, if you have one.

Not sure what your target pace should be? Check out our pace charts!

When you’re ready, you can also check out our Half Marathon Pace Calculator to help plan your race speed based on your finish time goal.

Cross Training

Each week includes a cross-training day; although these aren’t mandatory, I highly recommend them.

Why?

Cross-training is meant to work on your cardiovascular health and strengthen some of the muscles weakened through running.

Recommended cross-training exercises include bodyweight exercises, light gym work, swimming, yoga, pilates, and cycling!

Long Runs

You should be factoring in one long, slow run every weekend. These runs are all about increasing your endurance gradually.

Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.

Your Week-by-Week Training Schedule

Here’s the complete week-by-week breakdown. Monday and Thursday are rest days throughout. All distances are in miles.

Week	Tue	Wed	Fri	Sat	Sun	Total
1	Training Run 3 miles	Race Pace Run 2 miles	Training Run 3 miles	Strength Training	Long Run 4 miles	12.0 miles
2	Training Run 3.5 miles	Race Pace Run 2 miles	Training Run 3.5 miles	Strength Training	Long Run 6 miles	15.0 miles
3	Training Run 4 miles	Race Pace Run 2.5 miles	Training Run 4 miles	Strength Training	Long Run 7 miles	17.5 miles
4	Training Run 4 miles	Race Pace Run 2.5 miles	Training Run 4 miles	Strength Training	Long Run 8 miles	18.5 miles
5	Training Run 5 miles	Race Pace Run 3 miles	Training Run 5 miles	Strength Training	Long Run 9 miles	22.0 miles
6	Training Run 5 miles	Race Pace Run 3 miles	Training Run 5 miles	Strength Training	Long Run 10 miles	23.0 miles
7	Training Run 5 miles	Race Pace Run 3 miles	Training Run 5 miles	Strength Training	Long Run 7 miles	20.0 miles
8	Training Run 3 miles	Rest Day	Rest Day	Easy Run	HALF MARATHON 13.1 miles	21.1 miles

Want a printable version? Download the free PDF or Google Sheets version below.

Download the 8-Week Half Marathon Training Plan For Free:

Marathon Handbook

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• Open the Google Sheets version of this plan
  ( File > Make A Copy) to create your own version

• Open this plan as a PDF – miles version

• Open this plan as a PDF – km version

• Open the Guidance Notes that accompany this plan (PDF)

• Open the printable version of this plan

• Get the TrainingPeaks version of this plan, which you can sync with your device.

Download The Training Plan Here

Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.  

After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. It’s completely free – make sure to complete the process to gain access to the plan!

Previous visitor or not seeing where to sign up?

Head over to our half marathon training plan database for full access to all plans.

Check Out The Premium Version of The 8 Week Half Marathon Training Plan . . .

We’ve teamed with TrainingPeaks to offer a premium version of the 8 Week Half Marathon Training Plan:

Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress.

Check out the premium 8 Week half marathon training plan here!

Proven Training Plans by a UESCA-Certified Running Coach 

Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.

Thomas is also a podium-finishing ultra-marathon runner and has dozens of marathons under his belt.

Each training plan has been road-tested by hundreds of runners, refined and improved, and is free to download and customize to suit your needs!

Prerequisites: Who Is This Plan For?

An 8-week plan is not a beginner plan — it’s a compact build for runners who already have a solid running base. You should be comfortable running 4-5 miles at an easy pace and ideally running 3-4 times per week already. If you can run a 10K without too much trouble, you’re in good shape to start this plan.

If you’re newer to running or your weekly mileage is under 10 miles, consider our 12 week half marathon training plan instead — the extra 4 weeks make a significant difference in how safely you can build up.

The Taper: Don’t Skip It

In an 8-week plan, the taper is short but essential — typically just the final 7-10 days. Your last long run should be about 10 days before race day, after which your mileage drops by roughly 40-50%.

With a compressed timeline, the temptation is to squeeze in extra training right up to race week. Resist this. The fitness you have 10 days before the race is the fitness you’ll race with — no last-minute long run will improve your performance, but it can easily leave you fatigued or injured on race day.

Fueling for Your Half Marathon

For runs under 60-75 minutes, water alone is usually sufficient. But your long runs (and race day) will push past that threshold, so you’ll need a fueling strategy.

Start practicing mid-run fueling during your longest training runs. Most runners do well with an energy gel or a few energy chews every 45-60 minutes after the first hour. On race day, aim to take on 30-60g of carbohydrates per hour after the first 45 minutes. Aid stations will have water and often sports drink — decide in advance which you’ll use and practice with it.

The day before the race, eat a carb-rich dinner but don’t overdo it. On race morning, eat your usual pre-run meal 2-3 hours before the start. Whatever you eat, it should be something you’ve tested during training — race morning is not the time for experiments.

5 Tips for Racing Your Best Half Marathon

1. Start conservatively. The first 3 miles of a half marathon should feel almost too easy. If you’re breathing hard before mile 4, you’ve gone out too fast. Aim to run your first 5K about 10-15 seconds per mile slower than your target pace.

2. Break the race into thirds. Miles 1-4 are about settling in and finding your rhythm. Miles 5-9 are the working middle where you lock into your target pace. Miles 10-13.1 are where you make your move and push toward the finish. This mental framework keeps the distance from feeling overwhelming.

3. Use aid stations wisely. Practice grabbing cups on the run during training. On race day, slow to a fast walk through the station if needed — the 5 seconds you lose is nothing compared to spilling water down your front and missing your hydration entirely.

4. Dress for mile 3, not mile 1. You’ll warm up quickly once you’re moving. If you’re comfortable standing at the start line, you’re overdressed. A good rule: dress as if it’s 10-15°F (5-8°C) warmer than the actual temperature.

5. Trust your training. Eight weeks is enough time to prepare for a half marathon if you’re consistent. Your long runs have covered the distance, your body has adapted, and the taper has sharpened your fitness. When doubt creeps in on race morning, remember: you’ve done the work.

Frequently Asked Questions

Other Suggested Half Marathon Training Plans:

Beginner + Novice Training Plans

• Couch To Half Marathon Training Plan
• 5k To Half Marathon Training Plan
• Beginner 16 Week Half Marathon Training Plan
• 15 Week Beginner Half Marathon Training Plan
• 12 Week Half Marathon Training Plan

Intermediate + Advanced Half Marathon Training Plans

• 10k To Half Marathon Training Plan
• 10 Week Improver Half Marathon Training Plan
• 8 Week Half Marathon Training Plan
• 6 Week Half Marathon Training Plan
• 4 Week Half Marathon Training Plan

Time-based Half Marathon Training Plans

• Sub 2-Hour Half Marathon Training Plan
• 1:45 Half Marathon Training Plan
• 1:30 Half Marathon Training Plan – 12 Weeks
• 1:30 Half Marathon Training Plan – 8 Weeks

Check out the Half Marathon Training Plans page for more.