Look, let’s be real. Eight weeks isn't a long time. If you’re starting from the couch, an 8 week training plan for half marathon is probably a bad idea that ends with an ice pack on your IT band. But if you've been running a few miles a couple of times a week? It’s totally doable. It’s tight, though. You don't have a lot of room for error or "I'll do it tomorrow" excuses.
Most people think they need months and months to prep for 13.1 miles. They don't. What they actually need is a specific kind of physiological stress followed by very specific recovery. The 13.1-mile distance is a weird beast. It’s too long to fake it on pure adrenaline like a 5K, but it’s not the soul-crushing endurance test of a full marathon. You’re basically trying to teach your body to burn fat efficiently while holding a pace that feels "uncomfortably comfortable."
The reality of the two-month crunch
The biggest mistake? Hard mileage too soon. When you compress a schedule into eight weeks, the temptation is to ramp up the volume by 20% or 30% every week. Don't do that. Your aerobic system (heart and lungs) adapts way faster than your musculoskeletal system (tendons and bones). You’ll feel like you can run forever, then suddenly, your knee starts clicking.
Jack Daniels, the legendary running coach and author of Daniels' Running Formula, often talks about the "stress-rest" cycle. In a short window, you have to be surgical. You need one long run, one speed session, and a lot of "easy" filler. If you try to make every run a "good" run where you're pushing the pace, you'll burn out by week five. Honestly, most of your runs should feel boring.
What your weekly rhythm should look like
Forget those perfectly symmetrical charts you see on Pinterest. Life isn't symmetrical. A solid 8 week training plan for half marathon needs to be heavy on the "long slow distance" (LSD) and light on the fluff.
Your Monday is usually a write-off. Rest. Or maybe some light yoga if you're feeling fancy. Tuesday is for intervals. Think 400-meter or 800-meter repeats at a pace that makes it hard to talk. Wednesday is just a "get the miles in" day. Go slow. Seriously, go slower than you think. Thursday is your tempo run—this is the secret sauce. You run at your goal half-marathon pace. It teaches your brain what 13.1 is going to feel like. Friday is another rest day because Saturday is the big one.
The Saturday long run is the only non-negotiable part of the whole thing. You start at maybe 5 or 6 miles in week one and peak at 10 or 11 miles by week six. You don't actually need to run 13.1 before race day. The taper handles the rest.
Why the "long run" isn't just about distance
It's about time on feet. Your body needs to learn how to handle the pounding for two hours. It’s also about gut training. If you haven't practiced eating a gel or drinking electrolyte water while running at a 9-minute-mile pace, your stomach is going to revolt at mile nine of the actual race.
The mid-plan slump is a real thing
Around week four or five, you’re going to hate running. Your legs will feel like lead. This is where the 8 week training plan for half marathon usually falls apart for people. They miss a run, feel guilty, try to "make it up" by running double the next day, and then get injured.
If you miss a day, let it go. It’s gone. Moving on.
Nutrition matters more here than in a longer plan because you’re asking for rapid recovery. You need glycogen. That means carbs. This isn't the time for a keto experiment. Real runners like Meb Keflezighi or Des Linden don't shy away from pasta and rice. You need fuel to repair the micro-tears in your muscles.
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The Taper: Don't mess this up
The last two weeks are for "tapering." This is the hardest part for Type-A personalities. You’ll feel like you’re losing fitness. You aren't. You’re shedding fatigue. In an eight-week block, your taper should start around ten days out. Cut your mileage by 30% in week seven and 60% in the final week.
Keep the intensity, though. If you usually run your intervals at an 8-minute pace, keep doing that, just do fewer of them. It keeps the "snap" in your legs.
Cross-training: Friend or foe?
If you're a cyclist or a swimmer, great. Use that for your "easy" days to save your joints. But if you've never touched a kettlebell, week three of a half-marathon plan is not the time to start a heavy lifting program. Stick to what you know. Walking is underrated. A 30-minute walk on a Sunday can do wonders for blood flow without adding impact stress.
Gear is basically a distraction (mostly)
Don't buy new shoes in week seven. Just don't. You want shoes that have at least 50 miles on them but fewer than 300. If your feet hurt, go to a real running store where they watch you run on a treadmill. Don't just buy what looks cool on Instagram. Comfort is king. Chafing is the real enemy. Buy BodyGlide. Put it everywhere. You'll thank me at mile ten when your inner thighs aren't screaming.
Moving toward race day
The goal isn't just to finish; it's to finish feeling like you could have gone another mile. That requires discipline in the early weeks. When you look at an 8 week training plan for half marathon, see it as a contract with your future self.
People think the race is the hard part. It’s not. The race is just the victory lap for the eight weeks of work you put in when nobody was watching. The early morning runs in the rain, the foam rolling while watching Netflix, the turning down a third beer on a Friday night—that’s the actual "marathon."
Actionable steps for your eight-week build
- Audit your current base. If you can’t run 3 miles comfortably right now, extend your timeline. If you can, start tomorrow.
- Find a race date. Put it in the calendar. Pay the entry fee. Nothing motivates like losing $80.
- Map your "Long Run" route. Find a path that isn't just a 1-mile loop. You’ll go crazy. Find a trail or a long stretch of road.
- Focus on sleep. It is the only legal performance-enhancing drug. Aim for an extra 30 minutes a night during weeks four through six.
- Test your fuel. Buy three different brands of gels or chews. Try them on your Saturday runs. Figure out which one doesn't make you sprint for a porta-potty.
- Prioritize the tempo. If you have to choose between a track session and a tempo run, take the tempo. It builds the specific stamina you need for 13.1 miles.
- The 10% Rule is a guideline, not a law. If you feel great, maybe add a mile. If you feel a "twinge," stop immediately. A missed day is better than a missed month.
Running 13.1 miles is a massive achievement. It changes how you look at yourself. In eight weeks, you can go from "someone who runs" to "a half-marathoner." Just respect the distance, listen to your shins, and remember to breathe.