Half marathon running program under 1:20 hours in 12 weeks

Here you will find a complete running program that will help you run the half marathon distance in under 1 hour and 20 minutes. The program can be used by those who can currently run a half marathon between 1:20 and 1:30. The program itself that you download contains a number of speeds, which are based on the fact that you can currently run a half marathon in 1 hour and 23 minutes. If you are slower than this, you can see suggested tempos at the bottom of this page.

It is important that you do not run too fast in your training. I am not good at it myself, and sometimes I run too fast. That is not the goal. Keep the suggested pace and you will get the most out of the program.

Links and knowledge

I get a lot of questions about the speed of the intervals, breaks, how the program is structured, etc. This is something you can all find answers to by following these links.

• Speeds and breaks
• About the half marathon distance and what it requires
• Build your own running program
• Get under 1:20 in 8 weeks

Regarding the latter link, it can only be recommended in cases where you do not have 12 weeks available. When training for a distance like a half marathon, I recommend a 12-week training course.

Download 1 hour 20 minutes in 12 weeks

Here you will find the actual running program, which will get you under 1 hour and 20 minutes. At that speed, you will be able to find most of the fitness races in Denmark – if nothing else, you will be able to compete on the podium.

How to run in this 1:20 hour, 12-week training program

Number of training sessions per week (quality + quantity)

As you can see, and as you probably know, it takes a lot of training to get under 1 hour and 20 minutes on the half marathon distance.

The program consists of 3 quality sessions and 3 calm sessions, where the primary purpose is to get the miles in your legs and recover actively.

Heating and dehumidification

• Tempo Run: 2 km warm-up + 2 km cool-down
• VO2-max training: 2.5 km warm-up + 2.5 km cool-down
• Speed ​​training: 3 km warm-up + 3 km cool-down

Alternative tempo suggestions

The running program you can download on this page is designed for you who can run a half marathon in 1 hour and 23 minutes with your current fitness. If you are slower, use the information for 1 hour and 26 minutes or 1 hour and 30 minutes below. The table indicates your current level. The running program itself takes this into account and that you want to improve your time.

Can’t run a half marathon in 1 30 hours yet? Learn with these programs: 12 weeks – 8 weeks.

Question?