I have been running for 1 year. I have completed a half marathon in June (3:16 finish time), and another in September (3:06 finish time). My next one is in 4 weeks and I haven't been training like I should have.
I have been running 3 miles 3 times a week since the September run but no long runs at all. Is there a 4 week training program that I can use to get more prepared in the short time I have left without doing damage to myself and ending up with injuries?
Answer by Dominique:
Hi there,
Thanks for your question about your half marathon coming up in only four weeks time.
In short, there is not a whole lot anyone can accomplish in four weeks. A half marathon requires some dedicated effort. There is no crash course available, not really.
What to do?
There are two alternatives: run it or don't. Pulling out of the race is a valid alternative if you haven't trained for it. It just depends on how badly you want to do this race, if you have to run this race to prove something to yourself or not, etc.
Of course, you can also decide to run the race.
Judging by your times you took a run/walk approach or slow jog approach in your last half marathons.
You could most likely take that approach again and finish the race. Expect your time to be at about that 3hr - 3hr30 mark as it was in the previous races.
For your next half marathon, if you want to dramatically improve your times, I would recommend you have alook at the following running programs:
10k Running Program - A 12 week running program to get you ready for a 10k, do this one first.
Do those two running programs and six months from now you likely shave off thirty minutes or more of your current half marathon best. Well, no guarantees of course, but these running programs do get you used to running longer distances on a more consistent basis, which should help improve your times.
Hope this helps.
Kind regards,
Dominique
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