Couch to Half Marathon: A 12-Week Plan
Completing a half marathon is a challenging but rewarding goal. If you're a beginner runner or haven't run in a while, this 12-week plan will help you gradually build up your fitness and prepare for the big day.
This plan is designed for individuals with a basic level of fitness who can comfortably walk or jog for 30 minutes. It starts with a mix of walking and running intervals and gradually increases the running distance and intensity each week.
It's important to listen to your body and rest when needed. If you experience any pain or discomfort, stop running and consult a medical professional.
In addition to following this training plan, it's crucial to:
- Wear proper running shoes and clothing.
- Run on a flat, even surface.
- Warm up before each run and cool down afterward.
- Stay hydrated by drinking plenty of water.
- Eat a healthy diet with plenty of fruits, vegetables, and whole grains.
Week 1
Week 1 focuses on building a foundation of fitness. Start with alternating between brisk walking and jogging for short intervals.
Day 1: Walk for 30 minutes.
Day 2: Rest.
Day 3: Walk for 25 minutes, jog for 5 minutes.
Day 4: Rest.
Day 5: Walk for 20 minutes, jog for 10 minutes.
Day 6: Rest.
Day 7: Walk for 15 minutes, jog for 15 minutes.
Week 2
In Week 2, you'll slightly increase the running distance and intensity.
Day 1: Walk for 25 minutes, jog for 10 minutes.
Day 2: Rest.
Day 3: Walk for 20 minutes, jog for 15 minutes.
Day 4: Rest.
Day 5: Walk for 15 minutes, jog for 20 minutes.
Day 6: Rest.
Day 7: Rest.
Week 3
Continue to increase the running distance and intensity while maintaining good form.
Day 1: Walk for 20 minutes, jog for 15 minutes.
Day 2: Rest.
Day 3: Walk for 15 minutes, jog for 25 minutes.
Day 4: Rest.
Day 5: Walk for 10 minutes, jog for 30 minutes.
Day 6: Rest.
Day 7: Rest.
Week 4
Your running endurance will begin to improve in Week 4.
Day 1: Walk for 15 minutes, jog for 25 minutes.
Day 2: Rest.
Day 3: Walk for 10 minutes, jog for 35 minutes.
Day 4: Rest.
Day 5: Walk for 5 minutes, jog for 40 minutes.
Day 6: Rest.
Day 7: Rest.
Week 5
Focus on maintaining a steady pace and building up distance.
Day 1: Walk for 10 minutes, jog for 35 minutes.
Day 2: Rest.
Day 3: Walk for 5 minutes, jog for 45 minutes.
Day 4: Rest.
Day 5: Walk for 2 minutes, jog for 48 minutes.
Day 6: Rest.
Day 7: Rest.
Week 6
Increase the intensity of your runs by incorporating interval training.
Day 1: Walk for 5 minutes, jog for 30 minutes, sprint for 2 minutes, repeat twice.
Day 2: Rest.
Day 3: Walk for 2 minutes, jog for 40 minutes, sprint for 3 minutes, repeat twice.
Day 4: Rest.
Day 5: Walk for 1 minute, jog for 45 minutes, sprint for 4 minutes, repeat twice.
Day 6: Rest.
Day 7: Rest.
Week 7
Continue with interval training and gradually increase the distance of each interval.
Day 1: Walk for 5 minutes, jog for 30 minutes, sprint for 3 minutes, repeat twice, add 1 minute to each interval.
Day 2: Rest.
Day 3: Walk for 2 minutes, jog for 40 minutes, sprint for 4 minutes, repeat twice, add 1 minute to each interval.
Day 4: Rest.
Day 5: Walk for 1 minute, jog for 45 minutes, sprint for 5 minutes, repeat twice, add 1 minute to each interval.
Day 6: Rest.
Day 7: Rest.
Week 8
Reach a significant milestone by running for 50 minutes without stopping.
Day 1: Walk for 5 minutes, jog for 40 minutes, sprint for 5 minutes, repeat twice, maintain for 50 minutes.
Day 2: Rest.
Day 3: Walk for 3 minutes, jog for 42 minutes, sprint for 5 minutes, repeat twice, maintain for 50 minutes.
Day 4: Rest.
Day 5: Walk for 1 minute, jog for 44 minutes, sprint for 5 minutes, repeat twice, maintain for 50 minutes.
Day 6: Rest.
Day 7: Rest.
Week 9
Start to taper off your training to allow for recovery before the big day.
Day 1: Walk for 5 minutes, jog for 35 minutes, sprint for 4 minutes, repeat twice, then walk for 10 minutes.
Day 2: Rest.
Day 3: Walk for 3 minutes, jog for 30 minutes, sprint for 3 minutes, repeat twice, then walk for 10 minutes.
Day 4: Rest.
Day 5: Walk for 5 minutes, jog for 25 minutes, sprint for 2 minutes, repeat twice, then walk for 10 minutes.
Day 6: Rest.
Day 7: Rest.
Week 10
Continue tapering off and focus on maintaining your fitness.
Day 1: Walk for 10 minutes, jog for 20 minutes, sprint for 2 minutes, repeat twice, then walk for 10 minutes.
Day 2: Rest.
Day 3: Walk for 5 minutes, jog for 15 minutes, sprint for 1 minute, repeat twice, then walk for 10 minutes.
Day 4: Rest.
Day 5: Walk for 15 minutes, jog for 10 minutes, sprint for 1 minute, repeat twice, then walk for 10 minutes.
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