8-Week Peak Half Marathon Plan "My First HM" is a 8-week running plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Now that you have been diligently working on your Base Zone endurance, it's time in the last eight weeks to focus on your specific race pace.
With the following pace sessions, you will gradually approach your "Race Speed". The energy provision at your race speed should be optimized, and you should get a feel for pacing. Additionally, during the intervals, you can start experimenting with how nutrition works during a race. How many carbs can you take in, and which type of gels do you tolerate best?
Especially as the sessions become more intense, it is even more important to prepare them with your 5-10 minute mobility routine. At the end of the 8 weeks, the primary goal is to be healthy at the starting line and to enjoy completing your first HM :-)
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 25 scheduled entries across 8 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 8
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
30 min @ 75%
Calm base run This run primarily serves to optimize fat metabolism. Accordingly, the pace should be more relaxed than intense.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
15 min @ 75% | 3x 4 min on / 2 min easy | 10 min @ 70%
This session is designed to prepare the body for the race this weekend: After the warm-up, a short running ABC + 2-3 strides.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
10 min @ 65% | 3x 1 min on / 3 min easy
This run is designed to prepare you for tomorrow's competition. Focus on consciously relaxed running with clean technique (high stroke frequency, upper body tension, clean foot placement).
21097 m
Race Day! Breakfast 2.5 hours before the start consisting of easily digestible carbohydrates and 0.5-0.8 liters of electrolyte drink to optimally fill your carbohydrate and sodium stores.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.