ZOOMA 8-Week HALF-MARATHON Plan

Average Weekly Training Hours 00:03
Training Load By Week
Average Weekly Training Hours 00:03
Training Load By Week

BEST FOR: Runners who have signed up for a ZOOMA half-marathon and are staring down the finish line in a mere two months! The shortest of the Another Mother Runner plans for ZOOMA women's race series half-marathons, this plan spans eight weeks.

PHYSICAL PRE-REQS: The ability to comfortably finish a 6-mile run is preferred, as this plan has you taking on that distance the first weekend on the plan. The longest run in this plan is 10 to 11 miles, figuring adrenaline and ZOOMA race atmospherics will propel you the rest of the way on race day.

PLAN OVERVIEW: This two-month plan is the Clif Notes version of our other plans: It'll set you up well for your ZOOMA half-marathon, but in abbreviated form. Most of the runs are at an easy pace, making it perfect for a pair or group of women to take it on together: lots and lots of time to talk. There are a few speedwork elements thrown into some workouts, but with just eight weeks to prep for ZOOMA race day, the long runs are the heros of this plan.

SPECIAL FEATURES: Recognizing that women, especially mother runners, have extra-full lives, we built a "bail if needed" day into each week. In an ideal world, you'll be so stoked from seeing your near-daily improvement you won't miss many workouts, but in the real world, we know sometimes something has to give. The "bail" day is the workout you should nix if you need to. Conversely, each week there's a "Gotta get it done" workout: This is the workout that's most vital to getting you to your ZOOMA starting line raring to go.

Sample Day 1
3mi
Easy 3 miles

Knock off 3 miles, preferably with a friend so you can catch up. Run at a conversational pace--even if you're running solo.

Sample Day 2
4mi
Easy 4 miles

Knock off 4 miles, preferably with a friend so you can catch up. Run at a conversational pace--even if you're running solo.

Sample Day 4
3.5mi
3-4 miles as 10 min. WU; I: 6 x 30 sec in Z4-5 x/1 min. recovery; 10 min. CD

Wake up your engine and legs for 10 minutes, then gun it for 30 seconds. Slow down significantly or walk for a minute; do 6 total of those suckers. Cool down your engine for 10 minutes. Expect to cover between 3 and 4 miles.

Sample Day 5
3mi
Easy 3 miles: or XT

A three-mile easy run; or a 30-60 minute cross training session.

Sample Day 6
6mi
Long run: 6 miles

Run 6 miles at a cool, calm collected pace.

Sample Day 8
3mi
Easy 3 miles + 4 strides

3-mile easy run, followed by 4 strides (short, steady pick-ups of pace). Keep it light to moderate in effort.

Sample Day 9
4mi
Easy 4 miles

Knock off 4 miles, preferably with a friend so you can catch up. Run at a conversational pace--even if you're running solo.