Couch To 1 2 Marathon Training Schedule

Couch to 1/2 Marathon Training Schedule

Beginning your journey toward a half marathon can be an exciting experience. Remember to approach this endeavor with a gradual approach, gradually increasing the distance and intensity of your training over time. Here's a comprehensive schedule designed for beginners, helping you transition from couch potato to half-marathon runner in approximately 23 weeks:

Week 1: Begin with brisk walking for 30 minutes on three days of the week. Gradually increase the duration of your walks each week.

Weeks 2-4: Alternate between walking and running. For instance, walk for 5 minutes, then run for 2 minutes. Gradually extend the running intervals while reducing the walking time.

Weeks 5-8: Continue alternating walking and running, aiming to run for longer intervals. For example, walk for 3 minutes, then run for 5 minutes.

Weeks 9-12: Gradually increase the duration of your runs. Aim to run for at least 30 minutes, three times per week.

Weeks 13-16: Introduce longer runs on the weekends. Gradually increase the distance by a couple of miles each week.

Weeks 17-20: Maintain the distance of your long runs while focusing on building endurance. You can incorporate tempo runs or interval training during these weeks.

Weeks 21-23: Begin tapering off your mileage. Reduce the distance of your runs by 20-30% each week to allow your body to recover before race day.

Throughout the training, remember to listen to your body and take rest days when needed. Stay hydrated and consider consulting a healthcare professional before initiating any strenuous exercise program.