AFTER A YEAR of racing, I was enjoying active downtime when I got an opportunity to run the Nike Women's Half-Marathon in San Francisco last October. It would mean going from basic fitness to half-marathon shape in just 28 days. I thought no way; I'm a Type-A runner who trains hard for PRs. But after hearing about the awesome race vibe, I decided to go for it. The result? One of the best race experiences of my life. With no expectations, I felt free to revel in the scene and to forget constantly checking my Timex for splits.



While it's not ideal, as long as you've got a reasonable fitness base, you can cram for a race one month from now without hurting yourself. "It's doable," says Greg McMillan, an online running coach in Flagstaff, Arizona (mcmillanrunning.com). "You can get safely into shape for any distance—even a marathon—if you run and rest smart for four weeks." Just forget about setting a PR; doing so could cause disappointment or, worse, injury. "You must have the mentality that you're participating in the race simply for the experience itself," says McMillan.



LAST-MINUTE MARATHON

Running 26.2 a month from now is not impossible—as long as your recent weekly mileage has included several six-milers and at least one eight- to 12-miler. Begin your weeks with the long run, because, obviously, the more long runs you fit in, the better your chances of completing the race. "You won't be able to run the same long-run distance you're used to doing during typical marathon training," says McMillan. Tempo and fartlek workouts will "teach your body to transport oxygen and burn fuel efficiently, which is key to a successful day," says McMillan. A goal-pace run familiarizes you with sustainable race-day speed.



WEEK 1 Long run: 10 to 12 miles. Two or three easy runs. Fartlek workout: Run five minutes at 10-K pace, then jog for two to three minutes; repeat four or five times.

WEEK 2 Long run: 13 to 15 miles. Two or three easy runs. Tempo run: Warm up, then run three to four miles at 10-K pace.

WEEK 3 Long run: 16 to 18 miles. Two or three easy runs. Goal pace run: Seven miles at your goal marathon pace.

RACE WEEK Long run: 12 miles. Two or three easy runs. Fartlek: Run five minutes at half-marathon pace then jog two minutes. Repeat three times. Race!





HOP INTO A HALF

You can run a half-marathon on the fly if you're already logging several weekly six milers. Just as with crashing 26.2, long runs, tempo runs, and fartlek sessions will prepare you for the demands of the distance. So will time off. "Resting is as important as running when you're cramming," says Andrew Kastor, coach of the High Sierra Striders in Mammoth Lakes, California. "Days off after long runs and key workouts are critical to heal damage."



WEEK 1 Long run: Seven to eight miles at 80 percent of your goal half-marathon pace. Two or three easy runs. Fartlek workout: Run two minutes at goal pace, then jog for one minute; repeat four times.

WEEK 2 Long run: Eight to nine miles. Two or three easy runs. Tempo workout: Warm up, then run two to three miles at race pace; cool down for one mile.

WEEK 3 Long run: Nine to 11 miles. Two or three easy runs. Tempo workout (see week 2).

RACE WEEK Long run: Seven to eight miles. Two or three easy runs. Fartlek workout: Run three minutes at goal pace, jog one minute. Repeat four times. Race!





CRASH A 5-K OR 10-K

Not surprisingly, 5-Ks and 10-Ks are easiest to complete on a whim and a prayer, "if you're running even sporadically," according to McMillan. Hill work will improve leg strength, which contributes to a smoother gait and helps fend off fatigue. Speedwork prepares you for the faster pace of shorter races. "It's important to tax your lungs and get them used to that hard effort," says McMillan.



WEEK 1 Two to four easy runs. Hill workout: Find a moderate slope that takes one to two minutes to ascend. Run up and jog down. Repeat four to six times.

WEEK 2 Two easy runs. Fartlek workout: Warm up and run five minutes at 5-K race pace. Repeat two or three times.

WEEK 3 Two easy runs. Hill workout (same as week 1).

RACE WEEK Two easy runs. Fartlek workout (same as week 2). Race!





RUN BETTER: When you're cramming for a race, don't expect your long runs to feel good, says coach Greg McMillan. Slow down, walk if your must, and refuel.





Quick Returns

When you're cutting it close, a little pampering goes a long way



ROTATE YOUR SHOES

Alternating kicks every other run puts a different stress on your muscles, tendons, bones, and ligaments, which prevents repetitive pounding on a single point, says High Sierra Striders coach Andrew Kastor.



GET A MASSAGE

A weekly rubdown breaks down adhesions and reduces soreness. "It allows for faster recovery by flushing out metabolic toxins and removing scar tissue caused by the trauma of pounding the pavement," says Kastor.



SLEEP MORE

"Twenty extra minutes of sleep every day can enhance recovery by delivering an extra dose of growth hormones and resting the nervous system," says Kastor. Take a nap, or hit the sack 20 to 60 minutes earlier each night.







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