Couch to 1/2 Marathon Training Plan
For the beginner with a couch potato lifestyle, embarking on a 1/2 marathon training program can seem like an almost impossible feat. However, there are specially designed training plans that can get you from absolute beginner to 1/2 marathon finisher. These plans typically follow a "couch to 1/2 marathon" approach that gradually increases the distance and intensity of your workouts.
Before starting any exercise plan, it is important to check with your doctor to make sure you are healthy enough for physical activity. Once you have the green light, you can begin your training. Here is a sample couch to 1/2 marathon training plan:
Week 1
- Monday: Rest
- Tuesday: Walk for 30 minutes
- Wednesday: Rest
- Thursday: Walk for 30 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes
- Sunday: Rest
Week 2
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 5 minutes
- Wednesday: Rest
- Thursday: Walk for 30 minutes, then jog for 7 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 10 minutes
- Sunday: Rest
Week 3
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 8 minutes
- Wednesday: Cross-train for 30 minutes (e.g., bike, swim, strength train)
- Thursday: Walk for 30 minutes, then jog for 10 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 12 minutes
- Sunday: Rest
Week 4
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 10 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 12 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 15 minutes
- Sunday: Rest
Week 5
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 12 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 15 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 18 minutes
- Sunday: Rest
Week 6
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 15 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 18 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 20 minutes
- Sunday: Rest
Week 7
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 18 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 20 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 25 minutes
- Sunday: Rest
Week 8
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 20 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 25 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 30 minutes
- Sunday: Rest
Week 9
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 25 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 30 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 35 minutes
- Sunday: Rest
Week 10
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 30 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 35 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 40 minutes
- Sunday: Rest
Week 11
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 35 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 40 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 45 minutes
- Sunday: Rest
Week 12
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 40 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 45 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 50 minutes
- Sunday: Rest
Week 13
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 45 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 50 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 55 minutes
- Sunday: Rest
Week 14
- Monday: Rest
- Tuesday: Walk for 30 minutes, then jog for 50 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, then jog for 55 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, then jog for 60 minutes
- Sunday: Rest
Week 15
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