Half Marathon FIRST – 8 Weeks

About the plan

An 8-week plan for an experienced runner who already has a base and needs a short, specific block for the half marathon, training three days per week. The method is FIRST/Furman: three runs per week, all of them quality — one interval session, one threshold workout and the long run. No filler runs, because anyone with three days cannot waste any. The other four days are rest or the sport you already practice. The intervals progress from 3-minute blocks up to 5, the threshold work starts at 20 continuous minutes and goes through two 15-minute blocks, and week 6 brings a 35-minute tune-up at race pace. The long run goes from 70 to 110 minutes. The FIRST half marathon that already existed in the catalog is 12 weeks and intermediate level; this is the short version for those with less preparation time. Week 4 is lighter, week 7 sharpens and week 8 ends at the 13.1 miles (21 km). Paces come from your times in the magic calculator; update the reference race time in your profile before starting so that threshold, interval and race paces come out calibrated.