4 Week Half Marathon Training Schedule

The first week is crucial for establishing a solid base. During this period, the focus is on building a consistent running habit while slowly introducing longer distances. You’ll also want to pay attention to hydration and nutrition, fueling your body with wholesome food and ample fluids to optimize performance.

• Monday: Rest Day – Allow your muscles to recover and rejuvenate.
• Tuesday: 3-mile Easy Run – Stay conversational; this should feel comfortable.
• Wednesday: Cross-Training (CT) – Engage in a non-impact activity. Options include swimming, cycling, or yoga for flexibility.
• Thursday: 3-mile Tempo Run – Begin at a steady pace, culminating in a fast finish (approximately 1 mile at a pace near your target race pace).
• Friday: Rest Day – Focus on stretching and mobility exercises.
• Saturday: Long Run – 5-mile run at a slow, steady pace to enhance endurance.
• Sunday: Easy Recovery Run – A short 2-mile run traipsing through a park; allow your body to recuperate.

As you transition into week two, it’s essential to elevate your training intensity gradually. This week aims to deepen muscular endurance while incorporating hill workouts, which are instrumental in reinforcing leg strength.

• Monday: Rest Day – Vital for muscle recovery.
• Tuesday: 4-mile Easy Run – Maintain a comfortable pace, emphasizing your breathing and form.
• Wednesday: Hill Repeats – Find a hill and run up for 30 seconds, jogging back down for recovery. Repeat 5 times.
• Thursday: 3-mile Tempo Run – Push the pace on the final mile, integrating slight accelerations.
• Friday: Cross-Training (CT) – Engage in a refreshing water-based activity or a light spin on your bike to ease the legs.
• Saturday: Long Run – 6-mile run, incorporating gentle variations in terrain to build adaptability.
• Sunday: Rest Day – Use foam rolling techniques to target sore spots.

Welcome to week three, where speed meets precision. This week emphasizes speed work and strategic pacing. Incorporating intervals will improve your overall speed, which is essential when tackling the latter stages of a half marathon.

• Monday: Rest Day – Prioritize sleep and hydration.
• Tuesday: 5-mile Easy Run – Maintain a relaxed effort; focus on cadence.
• Wednesday: Speed Intervals – 5 x 800 meters at 5K pace with equal recovery time; build your confidence through acceleration.
• Thursday: 4-mile Tempo Run – Steadily build to a challenging pace by the last mile.
• Friday: Cross-Training (CT) – Complement with gentle resistance training or Pilates to maintain core strength.
• Saturday: Long Run – A simulated race distance of 8 miles; attempt to match your desired race pace intermittently.
• Sunday: Easy Recovery Run – 3 miles at a gentle pace, focusing on relaxation.

The final week, often referred to as the taper week, is a time to allow the body to recover and prepare for race day. It’s important not to overexert; focus on maintaining fitness while allowing your body to rest.

• Monday: Rest Day – Prepare mentally for the upcoming race.
• Tuesday: 3-mile Easy Run – Keep it light; maintain the rhythm of your legs.
• Wednesday: Short Fartlek Run – Play with speed; this means alternate between fast-paced intervals and recovery.
• Thursday: 3-mile Easy Run – Stay relaxed, visualize your success.
• Friday: Rest Day – Early preparation for race day.
• Saturday: 20-minute shakeout run – Keep the legs loose and agile.
• Sunday: Race Day! – Full enjoyment and engagement with the experience. Remember, the journey through training has already fortified your stamina; now go out and conquer!