The HOKA Semi de Paris is one of the most iconic half marathons in France. If you’re reading this, chances are you’ve just signed up — or you’re about to. Great choice.

This legendary Paris race attracts runners of all levels. Whether you’re training for your first half marathon, aiming to set a new half marathon PR (personal record), or using it as a tune-up race before a marathon, the 21.1K distance is the perfect challenge.

To perform at your best on race day, you’ll need a structured half marathon training plan that develops both your physical fitness and mental strength. Below, you’ll find practical training advice and key workout types to help you reach your goal.

First Half Marathon? A Challenge Within Reach

If this is your first half marathon, don’t worry — the distance is absolutely achievable with proper preparation.

Ideally, you should have already raced a 10K to build a solid aerobic base. Your half marathon training should begin about 12 weeks before race day (earlier if possible). With a progressive, structured plan and consistent weekly mileage, you’ll toe the start line feeling confident and ready.

Consistency beats intensity. Focus on gradual mileage increases, proper recovery, and smart pacing.

Chasing a PR or Preparing for a Marathon?

For experienced runners, the half marathon is the perfect opportunity to:

• Test your current fitness
• Dial in your race pace strategy
• Benchmark your progress before a full marathon

Many marathon training plans include a half marathon 3–4 weeks before race day as a key fitness check. It’s an excellent way to rehearse fueling, pacing, and race-day execution.

If your goal is a new half marathon PR, optimize your training by:

• Increasing weekly mileage progressively
• Adding structured interval workouts
• Including sustained efforts at goal half marathon pace
• Prioritizing recovery and race nutrition
• Reviewing past training cycles to identify improvement areas

Smarter preparation leads to measurable gains in endurance and performance.

Key Half Marathon Workouts to Include in Your Plan

Easy Runs

These runs form the foundation of your training. Run at a conversational pace — you should be able to speak in full sentences without gasping for air.

Benefits:

• Builds aerobic capacity
• Strengthens your cardiovascular system
• Improves fat utilization
• Supports recovery between hard sessions

A strong aerobic base is essential for sustaining pace over 21.1 km (13.1 miles).

Long Runs

Long runs are critical for half marathon success. They help your body adapt to extended effort and improve fatigue resistance.

Typically run at an easy to moderate pace (slightly slower than goal race pace), long runs:

• Improve muscular endurance
• Enhance glycogen storage
• Build mental resilience
• Prepare you for the final miles of the race

Half Marathon Pace Workouts

These sessions help you lock into your goal race pace.

Examples include:

• 2 × 20 minutes at goal half marathon pace
• 3 × 3 km at race pace
• Progressive tempo runs finishing at race pace

They teach you to control your effort and develop race-specific endurance.

VO2 Max Intervals (Speed Work)

VO2 max training improves your aerobic ceiling and running economy.

Examples:

• 10–12 × 400m at 5K pace with 60 seconds recovery
• 6 × 800m at 10K pace
• 5 × 1,000m at slightly faster than half marathon pace

These sessions increase your speed reserve, making race pace feel more sustainable.

Example 4-Day Half Marathon Training Week

• Monday: VO2 Max – 12 × 400m at 5K pace (1-minute recovery)
• Wednesday: Easy run – 60 minutes conversational pace
• Thursday: Goal pace workout – 2 × 20 minutes at half marathon pace
• Sunday: Long run – 15 km at moderate effort

This balanced structure builds endurance, speed, and race specificity.

Strength Training: The Performance Multiplier

The final kilometers of a half marathon are often the toughest — especially at the HOKA Semi de Paris, where late-course elevation can challenge tired legs.

Adding strength training for runners at least once per week offers major benefits:

• Improves muscular strength and durability
• Enhances posture and running economy
• Delays fatigue
• Reduces injury risk

Two Simple Strength Exercises to Do at Home

Squats

Target the quads and glutes. Squats build lower-body power, improve hill running ability, and support knee stability.

Plank Holds

Strengthen your core to maintain efficient running form when fatigue sets in during the final miles.

The strength training module in the RunMotion Coach app (available for Premium users) provides structured sessions aligned with your running plan.

RunMotion Coach: How It Works

With RunMotion Coach, you can set the HOKA Semi de Paris as your goal race and receive a personalized training plan tailored to:

• Your running level (beginner to advanced)
• Preferred terrain (track, road, trail, hills)
• Your schedule — you choose your training days
• Your current fitness and fatigue level
• Synced workouts from your GPS watch

Download the RunMotion Coach running app and start training smarter.

RunMotion Coach is the Official Coach of the HOKA Semi de Paris.