Run a half marathon in 4 weeks

If you can run 6 miles, you can finish a half marathon!

If done correctly, it is possible to “crash train” for a half marathon. Whether it’s an injury, an illness, work stress or scheduling that threw you off track, even just four weeks is enough time to prepare for a successful 13.1-miler provided you’re healthy and able to train without further interruptions.

The key to crash training is building fitness quickly without taking big risks. The best tools for fast fitness are frequency and intensity. Doing some kind of cardio almost every day—whether that means running, walking or cross-training—will help you make the most of the time you have.

GETTING STARTED

This plan is perfect if your half marathon is four weeks away and you’re fit enough to run 6 miles and finish strong.

The plan includes “optional” days, when you have a choice to rest, run or cross-train (XT) with non-impact cardio, such as cycling or elliptical training. You’ll get fitter faster if you choose the rest option only when you feel your body needs it.

Each run uses a five-point intensity scale based on ratings of perceived effort (RPE). Heart-rate monitors can be helpful, but going by feel works just as well. Use these guidelines to understand your plan’s intensity scale.

RPE 1: Very Easy—a pleasant effort you feel you could keep up almost indefinitely.
RPE 2: Comfortable—you’re not holding yourself back but you can still easily carry on a conversation.
RPE 3: Comfortably Hard—the highest intensity at which you can speak comfortably.
RPE 4: Hard—after a few minutes at this intensity, your breathing is labored.
RPE 5: Very Hard—an effort that you can sustain for a couple of minutes at most

4-Week Intermediate Plan

CLICK HERE For The 4 Week Intermediate Crash Half Marathon Plan

Week 1
Monday: REST
Tuesday: INTERVAL RUN 5 min @ RPE 1 + 5 min @ RPE 2 + 5 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 40 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT  40 min @ RPE 2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 3 x (3 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 40 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 5 miles @ RPE 2 + 1 mile @ RPE 3

Week 2
Monday: REST
Tuesday: INTERVAL RUN 5 min @ RPE 1 + 5 min @ RPE 2 + 7 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT  45 min @ RPE 2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 4 x (3 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 45 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 6.5 miles @ RPE 2 + 1.5 mile @ RPE 3

Week 3
Monday: REST
Tuesday: INTERVAL RUN 5 min @ RPE 1 + 5 min @ RPE 2 + 9 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 50 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT  50 min @ RPE 2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 5 x (3 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 50 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 8 miles @ RPE 2 + 2 mile @ RPE 3

Week 4
Monday: REST
Tuesday: INTERVAL RUN 5 min @ RPE 1 + 5 min @ RPE 2 + 7 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT  40 min @ RPE 2 or Rest
Friday: FAST FINISH RUN 20 min @ RPE 2 + 10 min @ RPE 3
Saturday: REST
Sunday: HALF MARATHON!

Check out our other training plans!

4 Week Beginner Half Marathon Plan

Break 4-Hours With Our Marathon Training Plan

Source: Run A Half In 4 Weeks With Our Intermediate Training Plan – Women’s Running

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