8-Week Half Marathon Training Plan

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Oh, how I love this weather. It’s 50 degrees and sunny in late-January! Remember this time last year? Blech. I’m not sure wintry weather gets any better than this!

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I had a doctor’s appointment this morning, so I packed an apple in my purse just in case I got hungry on the drive home. I actually ended up getting hungry during my appointment, so I was happy to have a healthy snack with me.

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Back at home, I made some scrambled eggs with Trader Joe’s Fresh Salsa mixed in for lunch.

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Yummm! This salsa is awesome! It’s so fresh and flavorful with a seriously spicy kick. I absolutely loved it. If you’re a salsa fan and shop at TJ’s, you need to try this stuff!

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On the side: raw veggies + roasted garlic hummus.

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Lunch was a little light on the protein, so I made myself a protein shake. In the mix:

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A few hours later, I snacked on a KIND bar. CrossFit is on the agenda for tonight, so I needed a little something to keep me going. Plus, I just can’t exercise on an empty stomach.

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My 8-Week Half Marathon Training Plan

With only 8 weeks until the Rock ”˜N’ Roll USA Half Marathon and no real plan, I decided to look online for some CrossFit Endurance-inspired training programs. I actually didn’t have to look too hard because I stumbled upon Brian MacKenzie’s 12-Week CrossFit Endurance Advanced Training Program right away. His plan is intended for triathletes with a mix of Crossfit and sport-specific training, so I just used the running part as the basis of my 8-week plan.


With this training plan, my weekly workouts will typically include 4-5 days off CrossFit, 3 days of running (using the workouts above), and 1-2 rest days.

I’m not going to lie, I have no idea if this training plan is going to work or not. The longest distance that I will be running before the half is 9 miles along with two 7-milers (one this weekend with friends, which totally isn’t part of the plan, and one the week before the actual race). Of course, this is much less running than I’ve ever done in preparation for a half marathon, so this training plan could potentially be a big waste of time, and I could end up crashing and burning on race day. Although, this plan could help me get faster without getting injured, so then it would be the greatest thing ever. We shall see!



  1. Woo I hope this plan works out for you, sounds intense but I know you will kick ass! Just out of curiosity, how will you be balancing the carbs and protein?? I’m wondering as running demands more carbs whereas cross-fit is more protein-focused!

      1. It looks like you already have! Protein heavy and not as many carbs. Not that theres anything wrong with that! I’m also trying to eat more protein and less carbs b/c I’m a carboholic!

  2. I’m sure the plan will work great- running over 9 miles at 10k pace is way harder than running 12 easy miles (in my opinion). The plan is low mileage but looks tough!

  3. Great that you’re doing the Rock n’ Roll Half! I will be there for the full marathon–my first ever! It’s going to be an awesome day, and I’m sure Crossfit will be helpful preparation.

  4. Good luck with the plan- hope it brings you race success! I always like thinking in chunks/ potions when it comes to my workouts… Just think, 9 miles is only 4 miles less than a half so you’re 2/3 of the way there!

    P.S. TJ’s fresh salsa is a fab salad topper or dip!

  5. Yay!! Thanks for sharing your plan! It’s exactly what I was looking for! I’m excited to do it along with you. I have a half right after yours!

  6. I am 12 weeks out from my half…any advice as to how to extend this running program by 4 weeks? I am gonna do the CFE WOD 4-5xweek plus your program here! 🙂 thanks!!!

    1. If you click on the link in this post to the original training plan, I think it’s 12 weeks or even 16 weeks. Hope that helps! 🙂

  7. How did this plan workout for you? we stumbled upon your blog and love it. we have 7 weeks and created a similar hybrid. Thanks for all your posts and info.

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