Couch to 1/2 Marathon Training Plan
Are you ready to take your running to the next level? This 12-week Couch to 1/2 Marathon Training Plan is precisely designed for beginners who want to complete their first half marathon. Follow this comprehensive plan to build endurance gradually, prevent injuries, and cross the finish line confidently.
Before You Start:
- Consult a healthcare professional to ensure you're physically fit for running.
- Choose appropriate running shoes that provide support and comfort.
- Start slowly and gradually increase your mileage and intensity.
Week 1:
- Monday, Wednesday, Friday: Walk for 30 minutes.
- Rest on Tuesday, Thursday, Saturday, and Sunday.
Week 2-4:
- Monday, Wednesday, Friday: Alternate 1 minute of running with 2 minutes of walking for 20 minutes.
- Rest on Tuesday, Thursday, Saturday, and Sunday.
Week 5-6:
- Monday, Wednesday, Friday: Run for 20 minutes continuously.
- Rest on Tuesday, Thursday, Saturday, and Sunday.
Week 7-9:
- Monday, Wednesday, Friday: Run for 25 minutes continuously.
- Rest on Tuesday, Thursday, Saturday, and Sunday.
Week 10-11:
- Monday, Wednesday, Friday: Run for 30 minutes continuously.
- Rest on Tuesday, Thursday, Saturday, and Sunday.
Week 12:
- Monday, Wednesday, Friday: Rest.
- Saturday: Run for 60 minutes continuously.
- Sunday: Rest.
Half Marathon Race Day:
- Arrive at the race site well-rested and hydrated.
- Start the race at a comfortable pace and gradually increase it.
- Use the aid stations to replenish fluids and energy.
- Celebrate your accomplishment of completing your first half marathon!
Tips for Success:
- Listen to your body and take rest days as needed.
- Stay hydrated by drinking plenty of water before, during, and after runs.
- Fuel your body with healthy foods to provide energy.
- Find a running buddy or group for motivation and support.
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