Want to run a half marathon – but the race is only a month away?! Not to fear – check out this 4 week half marathon training plan that will have you race-ready in no time at all.
You’ll actually find two plans in this post depending on your current fitness regimen – one that focuses solely on running (you don’t want to start strength training now if you don’t already do it), and one that includes strength training if you’re a regular gym-goer (which can be super beneficial for helping build a powerful stride).
The strength + run plan was produced in partnership with Nick Normandin of Push Pull Training. You can find more details about Nick at the bottom of this post!
A word of warning…
Before I get into this plan, keep in mind – training for a half marathon in just 4 weeks is not an ideal scenario. I wouldn’t be a very good coach if I advised everyone to tackle 13.1 after just 30 days of training.
I generally recommend taking at least 8 weeks – preferably 10-12 – to train if you’re a regular runner looking to ramp up your schedule. Training in too short a time frame increases your risk for injury.
That said, if you’re browsing the internet for a 4 week plan, it’s likely that you already have a race in mind and are planning to train quickly regardless. In that case, I hope this post helps you.
Here’s everything you need to know about this 4 week half marathon training plan:
You’ll find the downloadable training plan at the bottom of this post, but please be sure to read over all the important details in this post first. It’s got key info that will help you understand if this training plan is right for your fitness level, and how to approach training.
Who is this training plan for?
This training plan is designed for injury-free athletes who are already running regularly, and who want a structured plan in order to optimize half marathon performance in one month.
There are two plan options included, and you should select the one that fits your fitness routine:
- Plan A: Strength + Run – For athletes who already do strength training and want to continue doing so leading into the race
- Plan B: Run Only – For athletes who do not do strength training but do run regularly and want a run-only plan
What level of fitness do I need to start?
*Disclaimer: I am not a physician; check with your doctor prior to starting any new exercise program.
To start this plan, you should be regularly running at least 3 times per week for the last several months. You should be able to comfortably run 5-7 miles before starting this plan.
You should not attempt this plan if you are not currently running regularly, or if you have any injuries.
If you just started running recently, I recommend finding a race that’s a few months away, and using something like our beginner 12 week half marathon training plan. This has a far more gradual rise in mileage and does not include speed work – it’s really just geared for consistency and just getting you to the finish line. (You can also check out a full list of all the training plans available here.)
What is the training schedule like?
This varies a bit depending on if you’re using Plan A or Plan B.
Plan A (strength + run):
This plan includes three weekly runs – one track workout, one mid-distance run (which can be completed at goal pace or at an easy pace), and one long run. It also includes two strength training workouts each week – an upper body strength workout and a lower body strength workout.
Your week is broken down as follows:
- Monday – Upper body strength workout
- Tuesday – Track (speed)
- Wednesday – Rest
- Thursday – Mid-distance EZ or Pace Run
- Friday – Lower body strength workout
- Saturday – Rest
- Sunday – Long run
Plan B (run only):
This plan includes five weekly runs – one track workout, one mid-distance run (which can be completed at goal pace or at an easy pace), two easy short runs, and one long run.
Your week is broken down as follows:
- Monday – Rest
- Tuesday – Track (speed)
- Wednesday – EZ run
- Thursday – Mid-distance EZ or Pace Run
- Friday – Rest
- Saturday – Long run
- Sunday – EZ run
Workout Descriptions:
Here are the different workouts you’ll see on the plan:
- EZ Run – Complete the run at a conversational pace, around 60-90 seconds slower than goal race pace.
- Track Workout (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.
- Mid-Distance Run at EZ or 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.
And for Plan A: Strength + Run, you’ll also see these three workouts:
- Active recovery – Choose a comfortable cross training activity like yoga, swimming, biking, or rowing and perform at a conversational pace, with 15-30mins of mobility/ stretching post workout.
- Upper body strength – Follow the upper body strength workout as outlined in the downloadable plan.
- Lower body strength – Follow the lower body strength workout as outlined in the downloadable plan.
Warm Ups, Cool Downs, and Stretching
Remember, all of your track workouts should start with at least 10 minutes of easy jogging, along with some active dynamic stretching – then after that, follow the main set listed in the plan. In addition, if doing a run at goal pace, be sure to use the first mile of your run to “warm up” before ramping up the pace.
Be sure to stretch after your runs. If you struggle with tight muscles on a regular basis, consider adding foam rolling.
There you have it – all the key info you need to know to rock a half marathon in 4 weeks!
Download your free 4 Week Half Marathon Training Plan
Below are images with the overview of each training plan, along with the links above to download the full 4 week half marathon training schedules. Be sure to download the full plan for the one you wish to use so that you have access to all the workout descriptions.
*Please note, these plans are not to be distributed on other websites or used for commercial purposes.*
Plan A – Strength + Run –> Download here
Note: This strength + run plan was produced in partnership with Nick Normandin, owner of Push Pull Training and the head coach at CrossFit EXP. He holds a Bachelor’s Degree in Exercise and Sports Science, and is a CrossFit Level 3 Trainer with many specialty certifications. Nick has extensive experience in the fitness industry and currently focuses on endurance coaching, training adaptive athletes, CrossFit education and corporate wellness.
As an athlete himself, Nick has completed in multiple events including more than 60 triathlons, the Boston Marathon, four 50K ultra trail races, and CrossFit competitions. If you’d like to reach out to Nick for coaching, you can contact him at [email protected]
Plan B – Run Only –> Download Here
Looking for more training plans?
If you’re looking for more training plans to help you for upcoming races, don’t hesitate to check out our complete list of free training plans here, with more than 15 different options for road races and triathlons.
Share with me: What half marathon are you training for? If you used this 4 week half marathon plan, what did you think?
- Healthy Gluten Free Chocolate Chip Oatmeal Bars - March 29, 2023
- The Best Gluten Free Carbs for Athletes - March 29, 2023
- 8 Week Intermediate Half Marathon Training Plan - March 23, 2023
Leave a Reply