HALF MARATHON PROGRAM
FOR ADVANCED RUNNERS
Do you dream of running HOKA Helsingborg Half Marathon at a new personal best? You’re far from alone. Maybe you even have a magical dream barrier you want to break? With this training program, we want to help you all the way toward your goal – whether you’re aiming for 1:45, 1:35, or perhaps even around 1:25.
To take on this program, you need to be an experienced runner who already trains three to five times per week. But even seasoned runners need to listen to their bodies: if you feel worn down or unusually tired, take an extra rest day without any guilt. The program is a guideline, and while we can’t guarantee personal records, we of course hope that you’ll get to experience that magical PB moment.
Now the journey begins – towards HOKA Helsingborg Half Marathon and your new dream time!
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 ADVANCED RUNNERS
Do you dream of running HOKA Helsingborg Half Marathon at a new personal best? You’re far from alone. Maybe you even have a magical dream barrier you want to break? With this training program, we want to help you all the way toward your goal – whether you’re aiming for 1:45, 1:35, or perhaps even around 1:25.
To take on this program, you need to be an experienced runner who already trains three to five times per week. But even seasoned runners need to listen to their bodies: if you feel worn down or unusually tired, take an extra rest day without any guilt. The program is a guideline, and while we can’t guarantee personal records, we of course hope that you’ll get to experience that magical PB moment.
Now the journey begins – towards HOKA Helsingborg Half Marathon and your new dream time!
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
Do you already train three to five times per week and feel that running is something you truly want to prioritize? Then this program is exactly right for you. At this stage, you should already be able to head out on runs of up to around 20 kilometers, and if you have previous half marathon experience, that’s a clear advantage – but not an absolute requirement.
Your training
Over the next 12 weeks, you will train four to five times per week to take the next step in your development and move closer to your big dream goal. 21,097.5 meters is a long distance – especially when you want to run fast – and therefore consistency becomes absolutely crucial for success.
Make sure your easy sessions are truly easy. That’s how you stay fresh and ready when it’s time for quality sessions and long runs. The focus of the program is on improving your threshold and getting your body used to paces close to your intended race pace at HOKA Helsingborg Half Marathon. That’s where you build the capacity required to run really fast.
Your goal
The goal for this year’s HOKA Helsingborg Half Marathon is to cross the finish line with a finishing time around 1:25–1:45 – an inspiring and challenging goal. But remember: when you’re dedicated and motivated, it’s easy to push too hard. Run smart, hold back when you should, and dare to rest. Consistency is everything on the road toward your new personal best.
BEFORE WE GET STARTED
Your starting point
Do you already train three to five times per week and feel that running is something you truly want to prioritize? Then this program is exactly right for you. At this stage, you should already be able to head out on runs of up to around 20 kilometers, and if you have previous half marathon experience, that’s a clear advantage – but not an absolute requirement.
Your training
Over the next 12 weeks, you will train four to five times per week to take the next step in your development and move closer to your big dream goal. 21,097.5 meters is a long distance – especially when you want to run fast – and therefore consistency becomes absolutely crucial for success.
Make sure your easy sessions are truly easy. That’s how you stay fresh and ready when it’s time for quality sessions and long runs. The focus of the program is on improving your threshold and getting your body used to paces close to your intended race pace at HOKA Helsingborg Half Marathon. That’s where you build the capacity required to run really fast.
Your goal
The goal for this year’s HOKA Helsingborg Half Marathon is to cross the finish line with a finishing time around 1:25–1:45 – an inspiring and challenging goal. But remember: when you’re dedicated and motivated, it’s easy to push too hard. Run smart, hold back when you should, and dare to rest. Consistency is everything on the road toward your new personal best.
BUILD-UP & BASE TRAINING
Now we take off towards this year’s HOKA Helsingborg Half Marathon! The first four weeks are dedicated to laying a solid and powerful foundation – with varied sessions that give you the best possible start for the continued journey toward your goal.
Remember that we are in the base-building phase now. Let your distance runs and long runs be done at a calm, comfortable pace where you feel in control and in flow. When it’s time for hills, threshold sessions, and intervals, feel free to step it up and run at a significantly higher pace. This balance builds strength, speed, and endurance that you’ll benefit greatly from later on. Now the build toward your fastest half marathon form begins!
Week 1
Session 1: Easy run 60 min.
Session 2: Hill repeats 6–10 × 60 sec with easy jog recovery downhill
Session 3: Easy run 60 min.
Session 4: Long run 15 km
Week 2
Session 1: Easy run 60 min
Session 2: Threshold 6 × 3 min (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Distance run 60 min + 5 strides.
Session 4: Long run 16 km
Week 3
Session 1: Easy run 60 min
Session 2: Threshold 8–10 x 1000 m (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Easy run 60 min + 5 strides
Session 4: Easy run 60 min
Session 5: Long run 18 km
Week 4
Session 1: Easy run 60 min
Session 2: Hill workout 3 x 120 sec + 3 x 90 sec + 3 x 60 sec with jog recovery downhill
Session 3: Threshold 10 x 500 m (10K pace + 10 sec/km) with 60 sec standing rest
Session 4: Long run 18 km
BUILD-UP & BASE TRAINING
Now we take off towards this year’s HOKA Helsingborg Half Marathon! The first four weeks are dedicated to laying a solid and powerful foundation – with varied sessions that give you the best possible start for the continued journey toward your goal.
Remember that we are in the base-building phase now. Let your distance runs and long runs be done at a calm, comfortable pace where you feel in control and in flow. When it’s time for hills, threshold sessions, and intervals, feel free to step it up and run at a significantly higher pace. This balance builds strength, speed, and endurance that you’ll benefit greatly from later on. Now the build toward your fastest half marathon form begins!
Week 1
Session 1: Easy run 60 min.
Session 2: Hill repeats 6–10 × 60 sec with easy jog recovery downhill
Session 3: Easy run 60 min.
Session 4: Long run 15 km
Week 2
Session 1: Easy run 60 min
Session 2: Threshold 6 × 3 min (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Distance run 60 min + 5 strides.
Session 4: Long run 16 km
Week 3
Session 1: Easy run 60 min
Session 2: Threshold 8–10 x 1000 m (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Easy run 60 min + 5 strides
Session 4: Easy run 60 min
Session 5: Long run 18 km
Week 4
Session 1: Easy run 60 min
Session 2: Hill workout 3 x 120 sec + 3 x 90 sec + 3 x 60 sec with jog recovery downhill
Session 3: Threshold 10 x 500 m (10K pace + 10 sec/km) with 60 sec standing rest
Session 4: Long run 18 km
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. This is where we build that important consistency, strengthen your running strength, and improve your endurance. This is where the foundation is truly formed – it’s in this block that you create the capacity needed to reach your dream goal.
Week 5
Session 1: Easy run 60 min
Session 2: Threshold 6 x 5 min (10K pace + 10 sec/km) with 60 sec standing rest
Session 3: Threshold 10 x 3 min (10K pace + 10 sec/km) with 60 sec standing rest
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 20 km (last 5 km at half marathon pace + 10 sec/km)
Week 6
Session 1: Easy run 60 min with as many hills as you can find
Session 2: Hill workout 10 x 2 min with jog recovery downhill
Session 3: Easy run 60 min + 10 strides
Session 4: Long run 20 km
Week 7
Session 1: Easy run 60 min
Session 2: Threshold 3 x 10 min (half marathon pace + 10 sec/km) with 2 min jog recovery
Session 3: Threshold 15 + 10 + 5 min (half marathon pace + 10 sec/km) with 2 min jog recovery
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 20 km
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 2000 m + 3 × 1000 m + 2 × 500 m + 5 × 200 m (half marathon pace on the first, increase by 5 sec/km for each set) with 90–60 sec standing recovery
Session 3: Intervals 8 × 800 + 200 m with 60 sec standing recovery (800 m at 10K pace directly followed by 200 m slightly faster)
Session 4: Long run 22 km
THRESHOLD & PEAKING
With just four weeks left until the big goal, we now focus on threshold sessions, followed by the important tapering phase. The major work is done – now it’s about training smart, staying healthy, and giving your body the chance to absorb everything you’ve built.
This is where it counts. You’re close. On the first Saturday of September, you’ll have everything it takes to set a new personal record at HOKA Helsingborg Half Marathon!
Week 9
Session 1: Easy run 75 min
Session 2: Threshold 6 x 2 km (race pace + 10 sec/km) with 1 km jog recovery
Session 3: Easy run 60 min + 10 strides
Session 4: Hill workout 10 x 2 min + 10 x 1 min with jog recovery downhill
Session 5: Long run 22 km
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 4 + 3 + 2 + 1 km (race pace + 10 sec/km) with 1 km jog recovery
Session 3: Easy run 50 min + 5 strides
Session 4: 12 x 1000 m (race pace + 10 sec/km) with 60 sec standing rest
Session 5: Long run 25 km
Week 11
Session 1: Easy run 60 min + 10 strides
Session 2: Intervals 4 × 4 × 400 m with 50/40/30 sec recovery (10K pace)
Session 3: Fartlek 5 km 70 sec fast / 20 sec easy
Session 4: Long run 15 km
Week 12
Session 1: Easy run 50 min
Session 2: Threshold 5 x 1000 m (race pace) with 90 sec standing rest
Session 3: Easy run 50 min + 5 strides
Session 4: HOKA Helsingborg Half Marathon
THRESHOLD & PEAKING
With just four weeks left until the big goal, we now focus on threshold sessions, followed by the important tapering phase. The major work is done – now it’s about training smart, staying healthy, and giving your body the chance to absorb everything you’ve built.
This is where it counts. You’re close. On the first Saturday of September, you’ll have everything it takes to set a new personal record at HOKA Helsingborg Half Marathon!
Week 9
Session 1: Easy run 75 min
Session 2: Threshold 6 x 2 km (race pace + 10 sec/km) with 1 km jog recovery
Session 3: Easy run 60 min + 10 strides
Session 4: Hill workout 10 x 2 min + 10 x 1 min with jog recovery downhill
Session 5: Long run 22 km
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 4 + 3 + 2 + 1 km (race pace + 10 sec/km) with 1 km jog recovery
Session 3: Easy run 50 min + 5 strides
Session 4: 12 x 1000 m (race pace + 10 sec/km) with 60 sec standing rest
Session 5: Long run 25 km
Week 11
Session 1: Easy run 60 min + 10 strides
Session 2: Intervals 4 × 4 × 400 m with 50/40/30 sec recovery (10K pace)
Session 3: Fartlek 5 km 70 sec fast / 20 sec easy
Session 4: Long run 15 km
Week 12
Session 1: Easy run 50 min
Session 2: Threshold 5 x 1000 m (race pace) with 90 sec standing rest
Session 3: Easy run 50 min + 5 strides
Session 4: HOKA Helsingborg Half Marathon
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