8-Week Build 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
This 8-week half marathon plan is designed to support you in your goal of running your first half marathon. You have successfully completed the first 8 weeks and laid the foundation for a successful HM. In the following 8 weeks, we will work not only on your base endurance but also on your speed.
The goal is still to optimize fat metabolism and additionally, with the strides, to train your motor skills and activate the "fast" muscle fibers without producing too much lactate. Hill runs will also be included. The aim is to improve your performance in shorter distances and enhance your anaerobic capacity. Your "engine" should get more horsepower. Additionally, there will be a high technical stimulus, as you will need to consciously focus on hip extension and push-off during the hill runs. It is also important to keep the risk of injury as low as possible, which is why we recommend preparing the sessions with 5-10 minutes of mobility work.
At the end of this 8-week plan, there will be a small "test race" over 10km. Here you can check your form and get an initial glimpse of your HM target time.
Training logic and load
The build phase adds more specific stress while keeping enough easy work to preserve quality week after week. 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.
40 min @ 75%
Calm base run This run primarily serves to optimize fat metabolism. Accordingly, it should be run more relaxed than intensely.
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% | 4x 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.
15 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).
10 min @ 73% | 10000 m
Today's 10km run is the final rehearsal for your A race. So wear the same shoes as in 5 weeks and try to fuel yourself the same way both beforehand and during the race.
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.