4 Weeks to a Half Marathon – Plan B (Run Only)

DISCLAIMER: FOR INFORMATIONAL PURPOSES ONLY. CHECK WITH YOUR DOCTOR PRIOR TO BEGINNING
ANY EXERCISE PROGRAM.

*This plan assumes you can comfortably run 5-7 miles, are currently running several times a week, and
are healthy with experience at this distance.

** All runs should start with a 5-7min. dynamic warm-up with light active stretching at each joint (Ankle,
knee, hip, torso, shoulders, and neck). In additional, all track workouts should start with 10 minutes of
easy jogging.

Run Training 13.1 Race

Weeks Th Sat
until T Wed (Mid- (Long Sun
race M (Speed) (EZ) Distance) Fri Run) (EZ) Total
2x 21
4 Rest 2 mile 3 miles 5 miles Rest 7 miles 2 miles miles
6x 23
3 Rest 800m 3 miles 6 miles Rest 9 miles 2 miles miles
4x 25
2 Rest 1 mile 2 miles 6 miles Rest 11 miles 2 miles miles
2x 20
1 Rest 2 mile 3 miles 3 miles Rest Race Race miles

EZ Run – Complete the run at a conversational pace, around 60-90 seconds slower than goal race pace.

Speed Day – Start with 10 minutes of easy jogging. Complete the 800m and 1 mile speed workouts
around 10K pace. Complete the 2 mile workouts between 10K and goal half pace. Use a 1:1 work:rest
ratio for the 800 m workout (i.e. if it takes you 4 minutes to do 800 m, rest 4 minutes); for the 1 mile and
2 mile workouts use between a 3:1 to 2:1 work:rest ratio – i.e if it takes you 7 minutes to run a mile, rest
between 2-3 minutes.

EZ OR Race Pace – Depending on current fitness level, complete at either an easy pace (60-90 seconds
slower than goal pace) or at goal race pace. If completing the later, use the first mile of the run to warm
up before proceeding to goal race pace.

Long Run – Complete the distance at an easy pace; practice fuel strategy for race day.

Total – Mileage for the week.

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