HALF MARATHON PROGRAM
FOR RECREATIONAL RUNNERS

Do you dream of running HOKA Helsingborg Half Marathon – perhaps even with a specific time goal in mind? You’re far from alone. With this training program, we want to give you the tools to go all the way – both to complete the race and maybe even finish around the magical two-hour mark.

The program is based on the assumption that you already run several sessions per week. But remember – your body is your most important training partner. If you feel worn down or unusually tired, skip a session and give yourself time to recover. The program is a guideline, and you are welcome to adjust the sessions to suit you and your everyday life.

Now the journey begins. Step by step, session by session, 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.

HALVMARATONPROGRAM
FÖR MOTIONÄRER

Do you dream of running HOKA Helsingborg Half Marathon – perhaps even with a specific time goal in mind? You’re far from alone. With this training program, we want to give you the tools to go all the way – both to complete the race and maybe even finish around the magical two-hour mark.

The program is based on the assumption that you already run several sessions per week. But remember – your body is your most important training partner. If you feel worn down or unusually tired, skip a session and give yourself time to recover. The program is a guideline, and you are welcome to adjust the sessions to suit you and your everyday life.

Now the journey begins. Step by step, session by session, 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
Do you already train two to four times per week and feel that running is something you truly want to prioritize? Then this program is created for you. At this stage, you should be able to run sessions of up to around 15 kilometers, and if you also have experience from having run a half marathon before, that’s a bonus – but absolutely not a requirement.

Your training
Over the next 12 weeks, you will train three to four times per week to take the next step in your development and move closer to your dream goal. 21,097.5 meters is a long distance, especially when the goal is to run fast. With such an ambitious goal, consistency is your best friend. That’s why it’s important to let your easy sessions truly be easy, so you have the energy and freshness 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.

Your goal
The goal for this year’s HOKA Helsingborg Half Marathon is to finish around two hours – an inspiring and realistic goal with the right mindset. But remember: when you’re motivated and perhaps even a little in love with running, it’s easy to push too hard. Run smart. Hold back when you should, push when it’s time. Consistency is everything on your journey toward a new personal best.

BEFORE WE GET STARTED

Your starting point
Do you already train two to four times per week and feel that running is something you truly want to prioritize? Then this program is created for you. At this stage, you should be able to run sessions of up to around 15 kilometers, and if you also have experience from having run a half marathon before, that’s a bonus – but absolutely not a requirement.

Your training
Over the next 12 weeks, you will train three to four times per week to take the next step in your development and move closer to your dream goal. 21,097.5 meters is a long distance, especially when the goal is to run fast. With such an ambitious goal, consistency is your best friend. That’s why it’s important to let your easy sessions truly be easy, so you have the energy and freshness 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.

Your goal
The goal for this year’s HOKA Helsingborg Half Marathon is to finish around two hours – an inspiring and realistic goal with the right mindset. But remember: when you’re motivated and perhaps even a little in love with running, it’s easy to push too hard. Run smart. Hold back when you should, push when it’s time. Consistency is everything on your journey toward a 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 building a strong and solid foundation – with varied sessions that give you the right 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 comfortable, controlled pace where you feel relaxed. When it’s time for hills, threshold sessions, and intervals, feel free to turn up the pace and challenge your body a bit more. It’s this balance that will make you stronger, faster, and ready for the upcoming training blocks. Now the journey truly begins!

Week 1

Session 1: Easy run 60 min.
Session 2: Hill repeats 6–8 × 60 sec with easy jog recovery downhill
Session 3: Long run 80 min.

Week 2

Session 1: Easy run 45 min
Session 2: Threshold 8 × 2 min (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Easy run 45 min + 5 strides
Session 4: Long run 85 min.

Week 3

Session 1: Easy run 60 min.
Session 2: Threshold 6–8 × 1000 m (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Easy run 45 min + 5 strides
Session 4: Long run 90 min.

Week 4

Session 1: Easy run 60 min
Session 2: Hill repeats 10 × 60 sec with easy jog recovery downhill
Session 3: Threshold 10 × 400 m (10K pace + 10 sec/km) with 60 sec standing recovery
Session 4: Long run 95 min.

BUILD-UP & BASE TRAINING

Now we take off towards this year’s HOKA Helsingborg Half Marathon! The first four weeks are dedicated to building a strong and solid foundation – with varied sessions that give you the right 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 comfortable, controlled pace where you feel relaxed. When it’s time for hills, threshold sessions, and intervals, feel free to turn up the pace and challenge your body a bit more. It’s this balance that will make you stronger, faster, and ready for the upcoming training blocks. Now the journey truly begins!

Week 1

Session 1: Easy run 60 min.
Session 2: Hill repeats 6–8 × 60 sec with easy jog recovery downhill
Session 3: Long run 80 min.

Week 2

Session 1: Easy run 45 min
Session 2: Threshold 8 × 2 min (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Easy run 45 min + 5 strides
Session 4: Long run 85 min.

Week 3

Session 1: Easy run 60 min.
Session 2: Threshold 6–8 × 1000 m (10K pace + 10 sec/km) with 90 sec walking recovery
Session 3: Easy run 45 min + 5 strides
Session 4: Long run 90 min.

Week 4

Session 1: Easy run 60 min
Session 2: Hill repeats 10 × 60 sec with easy jog recovery downhill
Session 3: Threshold 10 × 400 m (10K pace + 10 sec/km) with 60 sec standing recovery
Session 4: Long run 95 min.

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 laid – the block where you shape the capacity that will take you all the way to your dream goal. Now you’re really starting to get strong!

Week 5

Session 1: Easy run 60 min
Session 2: Threshold 4 × 4 min (10K pace + 10 sec/km) with 90 sec standing recovery
Session 3: Threshold 10 × 2 min (10K pace + 10 sec/km) with 90 sec standing recovery
Session 4: Long run 100 min (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 repeats 10 × 2 min with easy jog recovery downhill
Session 3: Long run 100 min.

Week 7

Session 1: Easy run 60 min
Session 2: Threshold 3 × 10 min (half marathon pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Threshold 10 + 5 + 10 min (half marathon pace + 10 sec/km) with 2 min easy jog recovery
Session 4: Long run 105 min.

Week 8

Session 1: Easy run 45 min
Session 2: Intervals 1500 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 6–8 × 800 + 200 m with 60 sec standing recovery (800 m at 10K pace directly followed by 200 m slightly faster)
Session 4: Long run 110 min.

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 laid – the block where you shape the capacity that will take you all the way to your dream goal. Now you’re really starting to get strong!

Week 5

Session 1: Easy run 60 min
Session 2: Threshold 4 × 4 min (10K pace + 10 sec/km) with 90 sec standing recovery
Session 3: Threshold 10 × 2 min (10K pace + 10 sec/km) with 90 sec standing recovery
Session 4: Long run 100 min (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 repeats 10 × 2 min with easy jog recovery downhill
Session 3: Long run 100 min.

Week 7

Session 1: Easy run 60 min
Session 2: Threshold 3 × 10 min (half marathon pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Threshold 10 + 5 + 10 min (half marathon pace + 10 sec/km) with 2 min easy jog recovery
Session 4: Long run 105 min.

Week 8

Session 1: Easy run 45 min
Session 2: Intervals 1500 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 6–8 × 800 + 200 m with 60 sec standing recovery (800 m at 10K pace directly followed by 200 m slightly faster)
Session 4: Long run 110 min.

THRESHOLD & PEAKING

With just four weeks left until the big goal, we now shift our focus toward threshold sessions and the long-awaited tapering phase. The hard work is done – now it’s all about training smart, staying healthy, and letting your body absorb the benefits of everything you’ve built.

This is where it counts. You’re close. On the first Saturday of September, you’ll be standing on the starting line – and that’s when you set a new personal record at HOKA Helsingborg Half Marathon!

Week 9

Session 1: Easy run 45 min
Session 2: Threshold 3-4 × 2 km (race pace + 10 sec/km) 1 km easy jog recovery
Session 3: Hill repeats 10 × 60 sec with easy jog recovery downhill
Session 4: Long run 120 min.

Week 10

Session 1: Easy run 60 min
Session 2: Threshold 3 + 1 + 3 + 1 km (race pace + 10 sec/km) 1 km easy jog recovery
Session 3: 10 × 1000 m (race pace + 10 sec/km) with 60 sec standing recovery
Session 4: Long run 120 min.

Week 11

Session 1: Easy run 60 min + 10 strides
Session 2: Intervals 10 × 400 m with 30 sec recovery (10K pace + 10 sec/km)
Session 3: Fartlek 5 km 70 sec fast / 20 sec easy
Session 4: Long run 90 min.

Week 12

Session 1: Threshold 10 × 500 m (race pace) with 90 sec standing recovery
Session 2: Easy run 30 min + 5 strides
Session 3: HOKA Helsingborg Half Marathon

THRESHOLD & PEAKING

With just four weeks left until the big goal, we now shift our focus toward threshold sessions and the long-awaited tapering phase. The hard work is done – now it’s all about training smart, staying healthy, and letting your body absorb the benefits of everything you’ve built.

This is where it counts. You’re close. On the first Saturday of September, you’ll be standing on the starting line – and that’s when you set a new personal record at HOKA Helsingborg Half Marathon!

Week 9

Session 1: Easy run 45 min
Session 2: Threshold 3-4 × 2 km (race pace + 10 sec/km) 1 km easy jog recovery
Session 3: Hill repeats 10 × 60 sec with easy jog recovery downhill
Session 4: Long run 120 min.

Week 10

Session 1: Easy run 60 min
Session 2: Threshold 3 + 1 + 3 + 1 km (race pace + 10 sec/km) 1 km easy jog recovery
Session 3: 10 × 1000 m (race pace + 10 sec/km) with 60 sec standing recovery
Session 4: Long run 120 min.

Week 11

Session 1: Easy run 60 min + 10 strides
Session 2: Intervals 10 × 400 m with 30 sec recovery (10K pace + 10 sec/km)
Session 3: Fartlek 5 km 70 sec fast / 20 sec easy
Session 4: Long run 90 min.

Week 12

Session 1: Threshold 10 × 500 m (race pace) with 90 sec standing recovery
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.