The 4-Week Half Marathon Plan: Wild Workout Wednesday

Happy Hump Day folks!

I mentioned it in Monday’s post, but now, IT’S OFFICIAL.

Registered for the Cox Providence Rhode Island Half MarathonI’m running a half marathon in a month. Yikes! (in a good way… sort of.) I am excited, but my training for this one is going to be quick (I have 4 weeks) and sort of squished together, as I won’t be able to get any runs in during the middle of the week with my work schedule.

I figured I would share what my training plan looks like as part of  the Wild Workout Wednesday Link-up, (as always, hosted by AnnMarie of The Fit Foodie Mama, Angelena Marie of Happy, Healthy, and Balanced, Upala of Pretty in Pink Fitness, and Amber of Bold Fit Mom). I’m not a certified running coach, but I do have 10 prior half marathons under my belt, and I did a bit of research before drawing up this plan.

4-Week Half Marathon Training Plan.

A couple of notes about this plan-

1. I’ve been running pretty consistently in the months leading up to this, and can already tackle 5-6 miles quite comfortably. If you are new to running or not comfortable running 5 miles at a time right now, than I do not suggest attempting to train for a half marathon in 4 weeks. An 8-12 week training plan is more typical and probably safer.

2. It’s not ideal to take 3 rest days in a row, and then no rest days in between all your runs. This is only what my work schedule allows for me, but I would strongly suggest juggling with the days so that you are running approximately every other day, or cross-training on days when you are not running.

3. I have not included any speedwork or tempo runs in this plan. This plan should allow me to finish my half marathon safely and comfortably, but I’m not expecting a PR. 4 weeks is not a long time to prepare for 13.1 miles, so you have to have realistic expectations.

I kicked off this plan on Monday with my 6-miler in the flurries (again.) I think the cold inspired me to run fast, mostly so that I could get back inside and have another cup of hot coffee. I also felt like people were questioning my sanity to be out running in 30 degrees with flurries coming down, but seriously, it was MARCH 30TH AND THAT EQUALS RUNNING-OUTSIDE WEATHER. (Do you hear me, Mother Nature?!)

Have a great end of your week and happy Easter! Eat some chocolate for me!

What’s the shortest period of time you’ve trained for a race in? When do you think will be the last snowfall of the year? I’m hoping it was Monday, but that might just be wishful thinking. 🙂

8 thoughts on “The 4-Week Half Marathon Plan: Wild Workout Wednesday

  1. charissarunning

    I love your plan and the fact that you tailored it so nicely to your own needs. Have a great race!
    The snow/cold better be done by then!!


  2. OMG! This plan was exactly what I was looking for! I have run a few halfs but have been SUPER lazy about my running over winter.. but I signed up for a half so I can cram it in before my schedule gets crazier. I’m 4 weeks out and this is similar to the plan I’ve drawn up! Thanks for sharing 🙂


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