HALF MARATHON PROGRAM
FOR BEGINNERS
Do you dream of running your very first half marathon – and even doing it at HOKA Helsingborg Half Marathon? Then you’re in good company. Together with this training program, we want to help you turn that dream into reality and guide you all the way to the finish line.
The program is based on the assumption that you already run a couple of times per week and are ready to commit to up to three sessions per week. But remember – the most important thing is to listen to your body. Do you feel worn down or unusually tired? Take a rest day without any guilt. Training should lift you up, not break you down. Also, see the program as a foundation to build from – feel free to adjust the sessions to suit you and your everyday life.
Now your journey begins. Towards progress. Towards the adventure. Towards HOKA Helsingborg Half Marathon!
Distance
The distance run is your chance to enjoy running, clear your mind, and find calm in your stride. With a low heart rate and a relaxed pace, you allow your body to adapt to the workload and build strength from the inside out.
Hill
Hill training is one of our favorite sessions — it helps you build both strength and speed while giving your recovery a boost. Choose your hill, regardless of length or incline, and let every step take you closer to becoming a stronger and faster runner.
Intervals
Intervals are the sessions where you truly challenge yourself and take your running to the next level. Through short, intense efforts with easy recovery in between, you increase both speed and oxygen uptake — becoming faster and stronger.
Threshold
Threshold pace is a “comfortably hard” effort where you run fast but controlled — right on the edge where your body can still manage lactate. The goal is to improve endurance so you can sustain a higher pace for longer, roughly at a speed you could maintain for about 60 minutes or at a heart rate around 80–85% of max.
Long run
The long run is a runner’s sacred time — where you build endurance and train your body to stay active for extended periods. The longer the race you’re aiming for, the more important these sessions become, strengthening both your body and the mental resilience that carries you all the way to the finish line.
HALF MARATHON PROGRAM
FOR BEGINNERS
Do you dream of running your very first half marathon – and even doing it at HOKA Helsingborg Half Marathon? Then you’re in good company. Together with this training program, we want to help you turn that dream into reality and guide you all the way to the finish line.
The program is based on the assumption that you already run a couple of times per week and are ready to commit to up to three sessions per week. But remember – the most important thing is to listen to your body. Do you feel worn down or unusually tired? Take a rest day without any guilt. Training should lift you up, not break you down. Also, see the program as a foundation to build from – feel free to adjust the sessions to suit you and your everyday life.
Now your journey begins. Towards progress. Towards the adventure. Towards HOKA Helsingborg Half Marathon!
Distance
The distance run is your chance to enjoy running, clear your mind, and find calm in your stride. With a low heart rate and a relaxed pace, you allow your body to adapt to the workload and build strength from the inside out.
Hill
Hill training is one of our favorite sessions — it helps you build both strength and speed while giving your recovery a boost. Choose your hill, regardless of length or incline, and let every step take you closer to becoming a stronger and faster runner.
Intervals
Intervals are the sessions where you truly challenge yourself and take your running to the next level. Through short, intense efforts with easy recovery in between, you increase both speed and oxygen uptake — becoming faster and stronger.
Threshold
Threshold pace is a “comfortably hard” effort where you run fast but controlled — right on the edge where your body can still manage lactate. The goal is to improve endurance so you can sustain a higher pace for longer, roughly at a speed you could maintain for about 60 minutes or at a heart rate around 80–85% of max.
Long run
The long run is a runner’s sacred time — where you build endurance and train your body to stay active for extended periods. The longer the race you’re aiming for, the more important these sessions become, strengthening both your body and the mental resilience that carries you all the way to the finish line.
BEFORE WE GET STARTED
Your starting point
You are at the beginning of your running journey and have set your sights on your very first half marathon. You already run a few times per week and may complement it with other training – a perfect foundation. At this stage, you should ideally be able to run distances of up to around 10 kilometers.
Your training
Over the next 12 weeks, you will train two to three times per week to create the best possible conditions ahead of HOKA Helsingborg Half Marathon. 21,097.5 meters is a long distance – but absolutely achievable. The key to success is consistency. Let your easy runs truly be easy, so your body has time to recover and you’re ready when it’s time for quality sessions and long runs. That’s how you build both strength and confidence.
Your goal
The goal of this year’s HOKA Helsingborg Half Marathon is simple and beautiful: to get you all the way to the finish and enjoy the race. Run smart, listen to your body, and let the journey be just as memorable as the finish line – because in half marathon training, consistency truly is everything.
BEFORE WE GET STARTED
Your starting point
You are at the beginning of your running journey and have set your sights on your very first half marathon. You already run a few times per week and may complement it with other training – a perfect foundation. At this stage, you should ideally be able to run distances of up to around 10 kilometers.
Your training
Over the next 12 weeks, you will train two to three times per week to create the best possible conditions ahead of HOKA Helsingborg Half Marathon. 21,097.5 meters is a long distance – but absolutely achievable. The key to success is consistency. Let your easy runs truly be easy, so your body has time to recover and you’re ready when it’s time for quality sessions and long runs. That’s how you build both strength and confidence.
Your goal
The goal of this year’s HOKA Helsingborg Half Marathon is simple and beautiful: to get you all the way to the finish and enjoy the race. Run smart, listen to your body, and let the journey be just as memorable as the finish line – because in half marathon training, consistency truly is everything.
BUILD-UP & BASE TRAINING
Now we take off towards this year’s HOKA Helsingborg Half Marathon! During the first four weeks, we lay the foundation for everything that lies ahead – a solid, varied, and enjoyable start that prepares you for the rest of the journey towards your big goal.
Remember that this is a base period. Let your distance runs and long runs be done at a comfortable pace where you feel in control and can enjoy the running. When it’s time for hills, threshold work, and intervals, feel free to step it up and challenge the pace a bit more. This mix will give you strength, speed, and confidence for the weeks ahead. Now the build begins for the runner you want to be on the starting line!
Week 1
Sessuib 1: Easy run 45 min.
Session 2: Hill repeats: 6 × 30 seconds with walking recovery downhill
Session 3: Long run 70 min.
Week 2
Session 1: Easy run 60 min
Pass 2: Threshold 6-10 × 1 min (controlled but uncomfortable) with 60 sec walking recovery
Session 3: Long run 75 min.
Week 3
Session 1: Easy run 55 min
Session 2: Easy run 45 min + 5 strides
Session 3: Long run 80 min.
Week 4
Session 1: Hill repeats 5-8 × 60 sec with walking recovery downhill
Session 2: Threshold 5 × 2 min + 5 × 1 min (controlled but uncomfortable) with 60–90 sec walking recovery
Session 3: Long run 90 min.
BUILD-UP & BASE TRAINING
Now we take off towards this year’s HOKA Helsingborg Half Marathon! During the first four weeks, we lay the foundation for everything that lies ahead – a solid, varied, and enjoyable start that prepares you for the rest of the journey towards your big goal.
Remember that this is a base period. Let your distance runs and long runs be done at a comfortable pace where you feel in control and can enjoy the running. When it’s time for hills, threshold work, and intervals, feel free to step it up and challenge the pace a bit more. This mix will give you strength, speed, and confidence for the weeks ahead. Now the build begins for the runner you want to be on the starting line!
Week 1
Sessuib 1: Easy run 45 min.
Session 2: Hill repeats: 6 × 30 seconds with walking recovery downhill
Session 3: Long run 70 min.
Week 2
Session 1: Easy run 60 min
Pass 2: Threshold 6-10 × 1 min (controlled but uncomfortable) with 60 sec walking recovery
Session 3: Long run 75 min.
Week 3
Session 1: Easy run 55 min
Session 2: Easy run 45 min + 5 strides
Session 3: Long run 80 min.
Week 4
Session 1: Hill repeats 5-8 × 60 sec with walking recovery downhill
Session 2: Threshold 5 × 2 min + 5 × 1 min (controlled but uncomfortable) with 60–90 sec walking recovery
Session 3: Long run 90 min.
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. This is where we build strong consistency, develop your running strength, and improve your endurance. This is where the foundation is laid – the block where you truly shape the capacity that will take you all the way to your dream goal. Now the real lift in your half marathon journey begins!
Week 5
Session 1: Easy run 60 min
Session 2: Threshold – 3 × 3 min + 3 × 2 min (controlled but uncomfortable) with 60–90 sec standing recovery
Session 3: Long run 95 min.
Week 6
Session 1: Easy run 45 min
Session 2: Hill repeats 5-10 × 2 min with easy jog recovery downhill
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 100 min.
Week 7
Session 1: Easy run 60 min
Session 2: Threshold 3 × 5 min (controlled but uncomfortable) with 2 min easy jog recovery
Session 3: Long run 100 min.
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 6–8 × Supertusingar (10K pace) (400 + 300 + 200 + 100 m with 60 sec standing recovery)
Session 3: Long run 110 min.
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. This is where we build strong consistency, develop your running strength, and improve your endurance. This is where the foundation is laid – the block where you truly shape the capacity that will take you all the way to your dream goal. Now the real lift in your half marathon journey begins!
Week 5
Session 1: Easy run 60 min
Session 2: Threshold – 3 × 3 min + 3 × 2 min (controlled but uncomfortable) with 60–90 sec standing recovery
Session 3: Long run 95 min.
Week 6
Session 1: Easy run 45 min
Session 2: Hill repeats 5-10 × 2 min with easy jog recovery downhill
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 100 min.
Week 7
Session 1: Easy run 60 min
Session 2: Threshold 3 × 5 min (controlled but uncomfortable) with 2 min easy jog recovery
Session 3: Long run 100 min.
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 6–8 × Supertusingar (10K pace) (400 + 300 + 200 + 100 m with 60 sec standing recovery)
Session 3: Long run 110 min.
THRESHOLD & PEAKING
With just four weeks to go until the big goal, we now shift our focus towards threshold sessions and the upcoming tapering phase. The hard work is done – now it’s all about training smart, staying injury-free, and letting your body absorb the benefits of everything you’ve built so far.
This is where it all comes together. You’re so close. On the first Saturday of September, you’ll be standing on the starting line – and you will complete the entire HOKA Helsingborg Half Marathon!
Week 9
Session 1: Easy run 60 min
Session 2: Hill repeats – 10 × 1 min with easy jog recovery downhill
Session 3: Long run – 110 min
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 3 × 2 km (half marathon pace + 10 sec/km) 1 km easy jog recovery
Session 4: Long run 120 min.
Week 11
Session 1: Easy run 60 min.
Session 2: Fartlek 5 km 90 sec fast / 60 sec easy
Session 3: Long run 80 min
Week 12
Session 1: Easy run 45 min
Session 2: Easy run 30 min + 5 strides
Session 3: HOKA Helsingborg Half Marathon
THRESHOLD & PEAKING
With just four weeks to go until the big goal, we now shift our focus towards threshold sessions and the upcoming tapering phase. The hard work is done – now it’s all about training smart, staying injury-free, and letting your body absorb the benefits of everything you’ve built so far.
This is where it all comes together. You’re so close. On the first Saturday of September, you’ll be standing on the starting line – and you will complete the entire HOKA Helsingborg Half Marathon!
Week 9
Session 1: Easy run 60 min
Session 2: Hill repeats – 10 × 1 min with easy jog recovery downhill
Session 3: Long run – 110 min
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 3 × 2 km (half marathon pace + 10 sec/km) 1 km easy jog recovery
Session 4: Long run 120 min.
Week 11
Session 1: Easy run 60 min.
Session 2: Fartlek 5 km 90 sec fast / 60 sec easy
Session 3: Long run 80 min
Week 12
Session 1: Easy run 45 min
Session 2: Easy run 30 min + 5 strides
Session 3: HOKA Helsingborg Half Marathon
Can’t find what you’re looking for?
Head over to our FAQ to find answers to the most frequently asked questions.
Can’t find what you’re looking for?
Head over to our FAQ to find answers to the most frequently asked questions.
