Last minute Half Marathon training!

Still thinking about running a half marathon this fall and “forgot” to train over the summer. It’s not too late! The Kansas City half marathon (and a few more) are 8 weeks away from this Saturday. Here’s a little checklist to consider when deciding if you can “hop” into training at the last minute.

1. You can jog/run 30 minutes without stopping (and don't mind a little walking during your last minute training).
2. You’ve completed at least a 10k distance within the last year.
3. You are active at least 4 days every week.
4. You like to run.

There you go! If you think all four of these statements are true for your situation, go for it! In that case, here is a simple plan that will get you through the next 8 weeks, running 4 days each week. Realize that unlike longer programs, your taper won’t look like it usually does when you have a full 16-20 weeks to train for longer races. You also won’t have the fatigue that goes along with a more sustained training program so you won’t be so tired and can handle building up your mileage until the week before your race.

Week 1:
- 2 Short Runs: 30 minutes
- Tempo run: 40 minutes (20 minutes easy, 20 minutes faster than first 20)
- Long Run: 60 minutes 

Week 2:
- 2 Short Runs: 35 minutes
- Fartlek Run: 40 minutes (2 minutes easy, 2 minutes hard)
- Long Run: 70 minutes

Week 3:
- 2 Short Runs: 35 minutes
- Tempo Run: 45 minutes (25 minutes easy, last 20 minutes at a faster pace)
- Long Run: 65 minutes

Week 4:
- 2 Short Runs: 40 minutes
- Hill Run: 40 minutes (pick a hilly route, don’t be lazy!)
- Long Run: 75 minutes

Week 5:
- 2 Short Runs: 40 minutes
- Fartlek Run: 45 minutes (2 minutes easy, 3 minutes hard)
- Long Run: 80 minutes

Week 6:
- 2 Short Runs: 40 minutes
- Tempo Run: 50 minutes (40 minutes easy, push the last ten minutes)
- Long Run: 70 minutes

Week 7:
- 2 Short Runs: 35 minutes
- Fartlek Run: 50 minutes (3 minutes easy, 2 minutes hard)
- Long Run: 85 minutes

Week 8:
- 2 Short Runs: 30 minutes
- Taper Run: 40 minutes (easy!)
- Long Run: HALF MARATHON

See you out there!