New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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 fourweeks is enough time to prepare for a successful 13.1-miler provided you’re healthy and able to train without further interruptions.
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 plan is perfectifyour half marathon is eightweeks away and you’re fit enough to run 5 miles comfortably.
Theplan 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
8-Week IntermediatePlan
CLICK HERE For The 8 Week Intermediate Crash Half Marathon Plan
Week 1
Monday:REST
Tuesday:FAST FINISH RUN30min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASYRUN 35min @ 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: XT35 min @ RPE 2
Sunday: LONG RUN5 miles @ RPE 2
Week 2
Monday: REST
Tuesday:FAST FINISH RUN35min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASYRUN 40 min @ RPE 2
Thursday:OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2or 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: XT40 min @ RPE 2
Sunday: LONG RUN6 miles @ RPE 2
Week 3
Monday:REST
Tuesday:FAST FINISH RUN35min @ RPE 2 + 10 min @ RPE 3
Wednesday: EASYRUN 45min @ RPE 2
Thursday:OPTIONAL: WALK, RUN or XT 40 min @ RPE 1-2or 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: XT45 min @ RPE 2
Sunday: LONG RUN 7 miles @ RPE 2
Week 4
Monday: REST
Tuesday:FAST FINISH RUN30 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASYRUN 35min @ RPE 2
Thursday:OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2or 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:XT35 min @ RPE 2
Sunday: LONG RUN6 miles @ RPE 2
Week 5
Monday: REST
Tuesday:TEMPO RUN5min @ RPE 1 + 10 min @ RPE 2 + 15 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASYRUN 45min @ RPE 2
Thursday:OPTIONAL: WALK, RUN or XT 45 min @ RPE 1-2or 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:XT45 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH7miles @ RPE 2 + 1 mile @ RPE 3
Week 6
Monday: REST
Tuesday:TEMPO RUN5min @ RPE 1 + 10 min @ RPE 2 + 20 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASYRUN 50min @ RPE 2
Thursday:OPTIONAL: WALK, RUN or XT 50 min @ RPE 1-2or 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:XT50min @ RPE 2
Sunday:LONG RUN WITH FAST FINISH7.5 miles @ RPE 2 + 1.5 mile @ RPE 3
Week 7
Monday: REST
Tuesday:TEMPO RUN5min @ RPE 1 + 10 min @ RPE 2 + 25 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASYRUN 55min @ RPE 2
Thursday:OPTIONAL: WALK, RUN or XT 50 min @ RPE 1-2or 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:XT55min @ RPE 2
Sunday:LONG RUN WITH FAST FINISH9miles @ RPE 2 + 2 mile @ RPE 3
Week 8
Monday: REST
Tuesday:TEMPO RUN5min @ RPE 1 + 10 min @ RPE 2 + 20 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASYRUN 45min @ 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:XT35 min @ RPE 2
Saturday: REST
Sunday:HALF MARATHON!
Check out our other training plans!
