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Use these guidelines to understand your plan’s intensity scale. Heart-rate monitors can be helpful, but going by feel works just as well. You’ll get fitter faster if you choose the rest option only when you feel your body needs it.Įach run uses a five-point intensity scale based on ratings of perceived effort (RPE). The plan includes “optional” days, when you have a choice to rest, walk, run or cross-train with non-impact cardio, such as cycling or elliptical training. This plan is perfect if your goal is to walk or walk/run a half marathon that is four weeks away and you’re currently fit enough to comfortably walk/run 5 miles. RELATED: If You Have a Solid Base, All You Need is This 8-Week Marathon Training Plan 4 Week Half Marathon Training And a couple of those workouts each week should include high-intensity effort, which is proven to stimulate quicker physiological adaptations. 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.
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The best tools for fast fitness are frequency and intensity. The key to crash training is building fitness quickly without taking big risks. Whether it’s an injury, an illness, work stress, or scheduling that threw you off track, four to eight weeks is enough time to prepare for a successful 13.1-miler, provided you’re healthy and able to train without further interruptions.ĭOWNLOAD A PRINTABLE VERSION OF THE HALF MARATHON TRAINING PLAN Tips For Crash Training a Half Marathon
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Runners like Colasuonno are living proof that it is possible to “crash train” for a half marathon. Nevertheless, Colasuonno made the best of the training window she had left and ended up coming within seconds of matching her fastest half-marathon ever. The 30-year-old wife and mother from Ajax, Ontario, couldn’t run for more than a month and returned to the roads just six weeks before race day.
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Heather Colasuonno was in the best shape of her life while training for the Toronto Waterfront Half Marathon when she was sidelined by an Achilles tendon strain. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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