half marathon training: week 4

Really hard to believe we’re already 4 weeks in to training for this race, and we’re staring down an 8 mile run this Saturday! It’s been quite a while since I’ve run 8 miles. Looking forward to seeing how it goes. My goal for Saturday’s run is to get it in early. Really early. Even though it’s Saturday, I’d like to be done by 9:30 am. That means I’ll need to start running around 8:00. We’ll see how that goes. This has been a tough week at work and I’m feeling pretty sleep deprived, but all one can do is strive. Here’s the training schedule for this week:

Half Marathon:

  • Monday – 3 miles (hopefully you did that yesterday or Monday. Sorry to get these schedules out so late in the week!)

  • Tuesday – rest

  • Wednesday – (that’s today!) 5 miles

  • Thursday – 3 miles

  • Friday – rest

  • Saturday – 8 miles

  • Sunday – rest

5k:

  • Monday: Brisk five-minute warmup walk, then:

    • Jog 1/4 mile (or 3 minutes)

    • Walk 1/8 mile (or 90 seconds)

    • Jog 1/2 mile (or 5 minutes)

    • Walk 1/4 mile (or 2-1/2 minutes)

    • Jog 1/4 mile (or 3 minutes)

    • Walk 1/8 mile (or 90 seconds)

    • Jog 1/2 mile (or 5 minutes)

  • Wednesday: Brisk five-minute warmup walk, then:

    • Jog 1/4 mile (or 3 minutes)

    • Walk 1/8 mile (or 90 seconds)

    • Jog 1/2 mile (or 5 minutes)

    • Walk 1/4 mile (or 2-1/2 minutes)

    • Jog 1/4 mile (or 3 minutes)

    • Walk 1/8 mile (or 90 seconds)

    • Jog 1/2 mile (or 5 minutes)

  • Friday or Saturday: Brisk five-minute warmup walk, then:

    • Jog 1/4 mile (or 3 minutes)

    • Walk 1/8 mile (or 90 seconds)

    • Jog 1/2 mile (or 5 minutes)

    • Walk 1/4 mile (or 2-1/2 minutes)

    • Jog 1/4 mile (or 3 minutes)

    • Walk 1/8 mile (or 90 seconds)

    • Jog 1/2 mile (or 5 minutes)

Thar she be! Don’t forget you can move the days around as needed, but try to keep the pattern of workout days to rest days relatively consistent. Have a great week everyone!

Let everyone know how your training process is going in the comments below.

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