There’s no time like the present: get started on your half-marathon journey today with our eight week training plan.@WomensRunning

8-Week Intermediate Half Marathon Training Plan

You’ll get into half marathon running shape in 2 months with this training plan.

Updated Dec 28, 2024

If done correctly, it is possible to “crash train” for a half marathon. Whether it’s an injury, an illness, work stress or scheduling that threw you off track, even just four weeks is enough time to prepare for a successful 13.1-miler provided you’re healthy and able to train without further interruptions. But a better approach is to follow this 8-week intermediate half marathon training plan.

The key to crash training is building fitness quickly without taking big risks. The best tools for fast fitness are frequency and intensity. Doing some kind of cardio almost every day—whether that means running, walking or cross-training—will help you make the most of the time you have.

Getting Started

This 8-week intermediate half marathon training plan is perfect if your half marathon is eight weeks away and you’re fit enough to run 5 miles comfortably.

The plan includes “optional” days, when you have a choice to rest, run or cross-train (XT) with non-impact cardio, such as cycling or elliptical training. You’ll get fitter faster if you choose the rest option only when you feel your body needs it.

Each run uses a five-point intensity scale based on ratings of perceived effort (RPE). Heart-rate monitors can be helpful, but going by feel works just as well. Use these guidelines to understand your plan’s intensity scale.

RPE 1: Very Easy—a pleasant effort you feel you could keep up almost indefinitely.
RPE 2: Comfortable—you’re not holding yourself back but you can still easily carry on a conversation.
RPE 3: Comfortably Hard—the highest intensity at which you can speak comfortably.
RPE 4: Hard—after a few minutes at this intensity, your breathing is labored.
RPE 5: Very Hard—an effort that you can sustain for a couple of minutes at most

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0 of 4 minutes, 46 secondsVolume 90%

Week 1
Monday: REST
Tuesday: FAST FINISH RUN 30 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASY RUN 35 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 5 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 35 min @ RPE 2
Sunday: LONG RUN 5 miles @ RPE 2

Week 2
Monday: REST
Tuesday: FAST FINISH RUN 35 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASY RUN 40 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 7 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 40 min @ RPE 2
Sunday: LONG RUN 6 miles @ RPE 2

Week 3
Monday: REST
Tuesday: FAST FINISH RUN 35 min @ RPE 2 + 10 min @ RPE 3
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 40 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 9 x (1 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 45 min @ RPE 2
Sunday: LONG RUN 7 miles @ RPE 2

Week 4
Monday: REST
Tuesday: FAST FINISH RUN 30 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASY RUN 35 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 7 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 35 min @ RPE 2
Sunday: LONG RUN 6 miles @ RPE 2

Week 5
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 15 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 45 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 6 x (2 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 45 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 7 miles @ RPE 2 + 1 mile @ RPE 3

Week 6
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 20 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 50 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 50 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 5 x (3 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 50 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 7.5 miles @ RPE 2 + 1.5 mile @ RPE 3

Week 7
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 25 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 55 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 50 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 4 x (4 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 55 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 9 miles @ RPE 2 + 2 mile @ RPE 3

Week 8
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 20 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 4 x (2 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Friday: XT 35 min @ RPE 2
Saturday: REST
Sunday: HALF MARATHON

January 3, 2025

The stronger your core, the more efficient your performance will be @runnersworld

Runner’s World

@runnersworld

Build Flexibility and Mobility in 17 Minutes With This Yoga-Inspired Core Workout

These moves will increase flexibility and move your body in a way that compliments what you do on a run.

runnersworld.com

https://www.runnersworld.com/training/a33831780/yoga-abs-core-workout/

January 2, 2025

Cuddly bears @whittlestore_official

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Liked by roun._.231010 and others

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우리의 소원은 통~잠 🌛
모든 부모님들의 소원 아닐까요?

도노도노와 함께 통잠 시작해요!

➰ 비염&진드기&빈대 차단, 반려동물과 산다면 #알러지케어이불
➰ 잠귀가 밝아서 소리에 예민한 아기라면 #모달이불

따뜻하지만 가볍고
부드럽지만 먼지가 없는
아기 통잠에 진심, 도노도노 침구 💛

🔍 도노도노 침구 특가 궁금하다면?
프로필 링크 꾹-

December 29, 2024

Bump up your energy by bending back – Camel Pose @Yoga Journal

yogajournal.com

Camel Pose

Bump up your energy by bending back into Camel Pose. Ustrasana counteracts slouching with generous, heart-opening stretch.

December 28, 2024

Calia Fitness – Style Up Your Session

caliafitness

•

Liked by jeepsytravels and others

caliafitness
Style up your session with new Inspire favorites and yoga must-haves.

December 24, 2024

Cian Harrington in his Connacht jersey, South Island #NZTour2022

Bungee jumping, Queenstown, South Island, New Zealand.

December 23, 2024

Relaxed looks in muted tones with throw on jackets and coats in 100% washed linen by Carolyn Donnelly @dunnesstores

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Liked by susangill1977 and others

dunnesstores
New season looks in muted tones with throw on jackets and coats in 100% washed linen for an easy, relaxed nonchalance.

December 23, 2024

This green goddess salad recipe hits all the flavor and texture sweet spots and proves that green is indeed the color of health.

Makes 4 Servings

Ingredients

Salad

1 Tbsp. sugar
1 tsp. salt
2/3 cup cider vinegar or white vinegar
1 large green bell pepper, sliced
1 cup green lentils
1 cup freekeh
1 (8 ounce) container of store-bought hummus
4 cups arugula
1 cucumber, chopped
1 avocado, diced
1/4 cup roasted shelled sunflower seeds

Dressing

1 cup chopped zucchini
1/4 cup extra virgin olive oil
2 Tbsp. water
Juice of 1 lemon
1/2 cup chopped parsley
2 scallions (green onions), chopped
1 jalapeño, seeded and chopped
1 garlic clove, chopped
2 Tbsp. tahini
1 tsp. honey
1/2 tsp. salt

Directions

Place green pepper slices in a large wide-mouth jar or bowl. Place sugar and salt in a separate bowl and add 2/3 cup boiled water; stir until sugar and salt are dissolved. Stir in cider vinegar. Let cool for a few minutes and then add vinegar mixture to peppers. Cover and chill for at least 4 hours or up to several days.
Cook lentils in a large saucepan of simmering, salted water until they are tender but still retain their shape, about 25 minutes. Drain, rinse under cold running water, and drain well again.
Bring 2 1/2 cups water to a boil in a saucepan. Add freekeh and a couple pinches of salt. Reduce heat to medium/low and simmer covered until grains are tender, about 25 minutes. Drain any excess water.
To make the dressing, blend together olive oil, water, zucchini, lemon juice, parsley, scallions, jalapeño, garlic, tahini, honey, and salt until smooth.
To serve, spread hummus on serving plates and scatter on lentils, arugula, freekeh, cucumber, avocado, and sunflower seeds. Drizzle on dressing and garnish with microgreens if using.

Category: Health & Fitness