Half Marathon Training Program: Week 4
You have 12 weeks to get your body ready for the 13.1-mile half marathon. Below is your master training program. Follow this projected running, gym, and yoga program as closely as possible to get ripped and ready for the race.
Your fitness level may be lower, on par, or better than the expectations of this protocol, so be sure to listen to your body and avoid over-use injuries. That said, no matter what level you are currently at, this program should prepare you to cross the finish line successfully. Remember, there is no better way to train your body for this event than working your stride. Consistency is the best thing for your running gate, cardiovascular capacity, and avoiding over-use injuries. As a result of this demanding running schedule it is very important to stretch, weight train, and strengthen your core regularly. Attending yoga class, and the gym each and every week is highly recommended.
As with any training endeavor, make sure you've consulted with your physician to ensure you're clear to participate in such a progressively structured protocol.
Training Weeks
- Week 1 Training
- Week 2 Training
- Week 3 Training
- Week 4 Training
- Week 5 Training
- Week 6 Training
- Week 7 Training
- Week 8 Training
- Week 9 Training
- Week 10 Training
- Week 11 Training
- Week 12 Training
Be sure to read the important notes on the RealJock.com half marathon training program and the stretching overview at the bottom of this page before you begin training-you'll be lost without them!
Week 4, Day 1 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Stretch | Light stretching | 10 mins am and pm | N/A | N/A | ||
Week 4, Day 2 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | Light to moderate pace | 18 - 36 mins | 3 miles | 70% or less | ||
Week 4, Day 3 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Gym Cardio | Stationary bike | 15 mins | 2.5 - 5 miles | 55 - 75% | ||
Strength Train | Focus on upper body and core training | 30 - 45 mins | N/A | N/A | ||
Week 4, Day 4 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | Light to moderate pace | 18 - 36 mins | 3 miles | 70% or less | ||
Week 4, Day 5 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Yoga | Easy | 20 - 30 mins | N/A | N/A | ||
Stretch | Light stretching | 10 mins | N/A | N/A | ||
Week 4, Day 6 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | Light to moderate pace | 18 to 36 minutes | 3 miles | 70% or less | ||
Week 3, Day 7 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Yoga | Easy | 20 - 30 mins | N/A | N/A | ||
Stretch | Light stretching | 10 mins | N/A | N/A |
NOTES ON THE 12-WEEK HALF-MARATHON TRAINING PROGRAM |
Make sure you read and understand the important notes on the RealJock.com half marathon training thoroughly before embarking on the training program. Got questions? Post them in our Running Forums. |
Determine Your Pace To determine your base pace, run a one-mile time trial at a good, hard race pace. See below for more details on the one-mile trial. Clock your time and use that time to predict your 5k, 10k, half marathon and marathon pace. You will use these in your training. Take your time and adjust it as follows:
To do your one-mile time trial, warm up with a slow one-mile run, and then stretch to limber up. After you have stretched, run as fast as you can (without puking) for your one-mile time trial. After your time trial, keep walking for five minutes to warm down. Warm Up and Cool Down Every training run on your marathon training program should include a proper warm up and cool down. Warm up and cool down programs should be done as follows: 15-Minute Warm Up: Start with 10 minutes of walk/light jog, followed by five minutes of stretching 15-Minute Cool Down: Start with five minutes light jog/walk, following by 10 minutes of stretching Fartlek Training "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. Fartlek running consists of three different speed intervals:
How To Fartlek
We highly recommend stretching as an integral part of your warm up and cool down, as well as on your days off from running. Repeat each of these stretches two or three times:
Shelby Corkern Jacquez is a personal fitness trainer at DIAKADI Body, voted best personal training gym in San Francisco in 2006 by CitySearch. Shelby is passionate about, yoga, karate, surfing, swimming, cycling, and running. She thrives off physical activity and is particularly addicted to the art of running. Shelby needs her daily run like some people need their daily cup of coffee. Her love for endurance running has inspired her to coach many beginner and seasoned marathoners. She has coached both privately and with San Francisco's Team in Training triathlon chapter. |