12 Week Couch To Half Marathon

If you've always dreamed of running a half marathon, but the thought of starting from scratch seems daunting, this 12-week Couch to Half Marathon plan is for you. Whether you're a complete beginner or you've run a few 5Ks, this plan will help you gradually increase your distance and prepare for the big day. All you need is a good pair of running shoes, some comfortable clothes, and the determination to succeed.

The plan is divided into three phases: weeks 1-4, weeks 5-8, and weeks 9-12. Each phase gradually increases the distance and intensity of your runs. By the end of the plan, you'll be running for 13.1 miles (21.1 km) without stopping.

Here's a breakdown of each phase:

Phase 1: Weeks 1-4

This phase is all about building a solid foundation. You'll start with short runs and gradually increase the distance and duration of your runs. By the end of Phase 1, you'll be running for 30 minutes without stopping.

Here's a sample training schedule for Phase 1:

Week 1: Run for 20 minutes, 3 times per week.
Week 2: Run for 25 minutes, 3 times per week.
Week 3: Run for 30 minutes, 3 times per week.
Week 4: Run for 30 minutes, 4 times per week.

Phase 2: Weeks 5-8

In Phase 2, you'll continue to increase the distance and intensity of your runs. You'll also start to incorporate some speed work into your training. By the end of Phase 2, you'll be running for 60 minutes without stopping and you'll be able to run at a faster pace.

Here's a sample training schedule for Phase 2:

Week 5: Run for 35 minutes, 4 times per week.
Week 6: Run for 40 minutes, 4 times per week.
Week 7: Run for 45 minutes, 4 times per week.
Week 8: Run for 60 minutes, 4 times per week.

Phase 3: Weeks 9-12

In Phase 3, you'll start to taper your training in preparation for the half marathon. You'll also continue to incorporate speed work into your training. By the end of Phase 3, you'll be able to run for 90 minutes without stopping and you'll be confident that you can finish the half marathon.

Here's a sample training schedule for Phase 3:

Week 9: Run for 75 minutes, 3 times per week.
Week 10: Run for 90 minutes, 3 times per week.
Week 11: Run for 60 minutes, 2 times per week.
Week 12: Run for 30 minutes, 1 time per week. (This is your taper week)

On the day of the half marathon, just relax and enjoy the experience. You've put in the hard work and you're ready to cross the finish line. Good luck!