Your Final 4 Weeks Of Half Marathon Training

by | Aug 20, 2021 | Technical Articles

The final 4 weeks of your Winsor Half Marathon training plan are where you put the finishing touches on all your hard work so far. Wondering how to structure your final few weeks of half marathon training? Here’s a simple plan that will get you to the start line fit and fresh

Peak and taper

The final 4 weeks of an endurance training plan will feature a peak (where you push hard to build maximum endurance and speed) and plenty of rest, including the famous taper towards race day.

Nutrition and rest

Pay close attention to rest, sleep, hydration and healthy eating in the final month of your half marathon plan. If things haven’t quite gone to schedule, or your busy life has meant less-than-perfect sleep and nutrition, now is the time to get a bit selfish. What you do in these next few weeks will have an impact on your race.

Extra things to do

These final few weeks are the ideal time to make sure you are ready for race day. In fact, spending time making a playlist, downloading the race pack, and planning your travel route can all be a welcome distraction to offset nerves!

Kit: what will you be running in on race day? Does anything need replacing?

Race pack: check you have full instructions from the organiser and get in touch with any questions

Logistics: check timings, parking, where to go and when to get there

Travel: plan and check your travel routes and timings

Nutrition: think about what you will eat and drink on race day (before, during, and after)

 Your final 4 week training plan

4 weeks out

M Rest or 30-minutes cross training

T 3 miles race pace

W Rest or 30-minutes cross training

T 7 miles hilly route

F Rest or 30-minutes cross training

S Rest and stretching/mobility

S 10 miles

3 weeks out

M Rest or 30-minutes cross training

T 3 miles race pace

W Rest or 30-minutes cross training

T 7 miles with 5 miles at race pace

F 2 miles

S Rest and stretching/mobility

S 10 miles

2 weeks out

M Rest or 30-minutes cross training

T 2 miles race pace

W Rest or 30-minutes cross training

T 7 miles with 4 miles at race pace

F 2 miles

S Rest and stretching/mobility

S 9 miles

Race week

M Rest

T 2 miles

W Rest, stretching, mobility

T 5 miles with 3 miles at race pace

F Rest, mobility, stretching

S Rest

S Race day!