"I want to run the Harmony Geneva Marathon sub-2h, I'm starting from no structured base, I have 12 weeks." That's exactly the brief from 80% of my clients signing up for a half in Geneva. Here's the complete program, the routes to train locally, and everything you need to know to finish strong.
12 weeks is the canonical half-marathon training duration for 3 precise physiological reasons.
You can prep a half in 8 weeks IF you're already a regular runner (3 sessions/week for 3+ months). 16-20 weeks IF starting from zero (never run more than 5 km). But 12 weeks is the optimal format for 80% of profiles.
Structure I use with my clients in Geneva. Adaptable to your starting level and goal (finish vs perform).
Goal: lay cardio foundations. Increase weekly volume by 30% per week maximum. All runs at conversational pace (you can talk).
Goal: develop half-marathon specific speed. Introduce intervals, increase long run.
Goal: maintain intensity, reduce volume to arrive fresh on race day.
Geneva's advantage: everything you need to train well without driving anywhere. Here are the spots I use with my clients.
Quais Gustave-Ador from Mont-Blanc to La Grange: 3.5 km marked and flat. You can do 2 or 3 round trips at target half pace. Full visibility of pace over time.
Runners who ONLY run progress to a certain level, then stagnate or get injured. Strength training is what makes the difference between finishing a half in 2h30 and finishing in 1h50.
2 strength sessions per week, 30-45 minutes, are largely enough. Ideally placed on Wednesday or Friday, not the day before or after a big running session.
10 years coaching runners, these 7 mistakes keep recurring. Avoid even 3 of them and you finish your half in form.
80% of weekly volume should be at easy pace (you can talk while running). Only 20% at fast pace. Most do the opposite. Result: chronic overtraining, fatigue, no peak on race day.
10% rule: maximum 10% weekly volume increase. More, you're seeking injury. Going from 20 km/week to 22, not to 30.
"I don't have time for extra strength work." You have time to get injured and stop everything for 6 weeks? No. Strength is non-negotiable.
New shoes, new gel, new breakfast... on race day. Worst possible idea. Everything you do on race day must have been tested at least 3 times in long runs.
Beyond 1h15 of running, muscle glycogen depletes. You MUST take a gel every 30-40 minutes to hold pace. Without fueling, you hit the wall at 15-17 km and finish walking.
Sleep 7-9h per night. Short post-session stretching. Massage / self-massage 1x per week. Foam roller daily. Not luxury, what allows you to hold 12 weeks without collapsing.
"I feel great, I'll do a big run 5 days before the race." No. Last week, you do the bare minimum to stay active without fatigue. Tapering is sacred.
For complete details on session frequency and dosing by goal, see my how often per week to train guide (principles apply to running too).
Nutrition is what tips the balance between finishing comfortably or crawling the last 5 km. Here's the plan I give my clients.
Normal balanced eating. 50-60% carbs, 20-25% protein, 20-25% fats. 2 to 3 liters of water per day. No special diet needed. Slightly increase carbs on long run days (pasta, rice, potatoes the evening before).
Carb-loading phase. From D-3, increase carbs to 65-70% of caloric intake. Concretely: more rice, pasta, bread, dried fruit. Slightly reduce protein and fiber to avoid digestive issues.
Carb dinner 12-14h before start (so Saturday evening 6-7pm if you race Sunday 8am). Pasta or white rice with simple sauce (tomato basil, light parmesan). Not too heavy. Hydrate well during the day but stop fluids 2h before bed to avoid waking up for bathroom.
Breakfast 3h before start (5am if 8am start). Simple carbs + small protein: white bread + honey + banana + boiled egg OR oatmeal + dried fruit + protein powder. 500 ml water spread over 2h. Coffee OK if usual (don't test for first time that morning).
For sub-1h45 runners: 2 gels enough. For 2h to 2h30 runners: 3-4 gels needed.
In first hour: 30g protein + 60g carbs. Recovery drink, Greek yogurt + honey + oats, or light meal rice + chicken. Post-race hydration: 1.5x what you lost in sweat (weigh yourself before and after to be precise).
Several formats available depending on your autonomy level and budget.
| Format | 12-week total price |
|---|---|
| In-person coaching 2×/week (24 sessions) Strength + long run accompaniment 1x/week |
from 1560 CHF65 CHF/session (12-month engagement) |
| In-person coaching 1×/week (12 sessions) Strength + autonomous running program |
from 840 CHF70 CHF/session (12-month engagement) |
| Online coaching (12 weeks, program + follow-up) For autonomous runners |
720 CHF60 CHF/equivalent session |
| 10-session pack one-off To review running technique |
1000 CHF100 CHF/session |
| Assessment + custom program (no recurring coaching) 1 assessment session + 12-week PDF program |
200 CHFdiscovery rate |
For all SPORTMOTIV pricing details, see my pricing page. First evaluation session (VMA test, postural assessment, sports history) is free for new clients.
For concrete shape, 3 recent clients who did a half in Geneva.
Olivier, 45, Champel. Goal Harmony Geneva sub-1h45. Regular runner 2 years, 3 autonomous runs/week without major progress. 12 weeks 2×/week coaching (1 strength + 1 running technique). Result: 1h42'15. -7 minutes vs his previous. Strength training and volume periodization changed everything.
Sandrine, 38, Eaux-Vives. Goal finish Geneva Marathon half without walking. Started from zero structured (5 km max autonomous). 16 weeks (preparatory phase included) at 2 sessions/week. Result: 2h08, finished without stopping, continues now at 1 session/week maintenance. First sports goal achieved in her life.
Marc, 52, Carouge. Goal Course de l'Escalade December (8 km but urban trail format). Experienced runner but recurrent injuries (Achilles tendinitis). 12 weeks focused on strength + progressive running. Result: race finished without pain for first time in 3 years, no tendinitis since 8 months.
12 weeks for regular runner (30-45 min without stopping). 16-20 weeks for beginner. 8 weeks minimum for experienced runner aiming performance.
3 running (1 long + 1 intervals + 1 easy) + 1-2 strength sessions. Total: 4-5 weekly sessions over 12 weeks.
Harmony Geneva Marathon for Unicef (May), Geneva Marathon (May), Course des Charmilles (September), Genève Foulées (October), Course de l'Escalade (December, short format).
Quais Gustave-Ador for tempos, Parc Bertrand for intervals, Rhône path for long runs, Hermance for very long, Salève for hill work.
At SPORTMOTIV: 12 weeks at 2 sessions/week from 1560 CHF (12-month engagement). Online: 720 CHF. Assessment + PDF program: 200 CHF. First session free.
Week before: carb-rich diet. Day before: pasta/rice dinner 12h before. Morning: breakfast 3h before. During race: 1 gel every 30-40 min after first hour.
A half-marathon is prepped seriously. It's not a "small" distance, it's 21.1 km at regular pace requiring real endurance and resistance. Good news: in Geneva, we have everything to train well without complication (quays, parks, gyms, Salève elevation 15 min away).
My advice after 10 years coaching runners: structure 12 weeks, 80% easy pace, add 2 strength sessions, manage nutrition, accept tapering. You'll finish your half in form, with a smile at the finish line and zero injuries for what follows.
If you want an initial evaluation (VMA test, postural assessment, sports history), my first session is free. 60 minutes to evaluate your starting point and tell you honestly how many weeks you need to reach your time goal.