4-Week Half Marathon Training Plan

4-Week Half Marathon Training Plan
Photo: Andrew McClanahan@PhotoRun

Think there’s not enough time to train for a half marathon? Think again. Cross the finish line in just four weeks with this beginner training plan from Women’s Running, the Official Magazine of the Rock ‘n’ Roll Marathon Series. This 4-Week Half Marathon Training Plan is perfect for those looking to achieve a walk or walk-run goal and if you’re fit enough to comfortably walk-run five miles currently.

Here’s a preview of Week 1:

  • Monday: Rest day!
  • Tuesday: Interval walk/run – 5 min @ RPE 1 + 5 min @ RPE 2 + 3 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
  • Wednesday: Optional walk/run or XT 30 min @ RPE 1–2 or rest
  • Thursday: Walk 60 min @ RPE 1–2
  • Friday: Interval walk/run – 5 min @ RPE 1 + 5 min @ RPE 2 + 4 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE
  • Saturday: Optional walk/run or XT 30 min @ RPE 1–2 or rest
  • Sunday: Long run/walk 5 miles @ RPE 1–2

Click here to learn the lingo and check out the full training plan! You’ll be ready to run San Jose in no time.

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