Couch To Half Marathon 16 Weeks

Couch to Half Marathon: A 16-Week Training Plan

If you're new to running or want to tackle a half marathon, this 16-week training plan can help you build up your endurance and cross the finish line strong. This plan is designed for beginners, so no prior running experience is necessary. Just follow the weekly schedule and listen to your body.

Warm-Up

Before each run, warm up with 5-10 minutes of light cardio, such as walking or jogging. This will help prepare your body for the workout.

Cool-Down

After each run, cool down with 5-10 minutes of walking. This will help your heart rate and breathing return to normal.

Cross-Training

In addition to running, cross-training 1-2 days per week can help improve your overall fitness and reduce the risk of injury. Some good cross-training options include swimming, cycling, and strength training.

Nutrition

Eating a healthy diet is important for runners of all levels. Make sure to eat plenty of fruits, vegetables, and whole grains. Also, stay hydrated by drinking plenty of water before, during, and after your runs.

Sleep

Getting enough sleep is essential for recovery and muscle growth. Aim for 7-8 hours of sleep each night.

Training Schedule:

Week 1:

* Monday: 30 minutes walking * Wednesday: 30 minutes walking * Friday: Rest

Week 2:

* Monday: 20 minutes running, 10 minutes walking * Wednesday: 25 minutes running, 5 minutes walking * Friday: Rest

Week 3:

* Monday: 30 minutes running * Wednesday: 35 minutes running, 5 minutes walking * Friday: Rest

Week 4:

* Monday: 40 minutes running * Wednesday: 40 minutes running * Friday: Rest

Week 5:

* Monday: 45 minutes running * Wednesday: 45 minutes running * Friday: Rest

Week 6:

* Monday: 50 minutes running * Wednesday: 50 minutes running * Friday: Rest

Week 7:

* Monday: 55 minutes running * Wednesday: 55 minutes running * Friday: Rest

Week 8:

* Monday: 60 minutes running * Wednesday: 60 minutes running * Friday: Rest

Week 9:

* Monday: 65 minutes running * Wednesday: 65 minutes running * Friday: Rest

Week 10:

* Monday: 70 minutes running * Wednesday: 70 minutes running * Friday: Rest

Week 11:

* Monday: 75 minutes running * Wednesday: 75 minutes running * Friday: Rest

Week 12:

* Monday: 80 minutes running * Wednesday: 80 minutes running * Friday: Rest

Week 13:

* Monday: 85 minutes running * Wednesday: 85 minutes running * Friday: Rest

Week 14:

* Monday: 90 minutes running * Wednesday: 90 minutes running * Friday: Rest

Week 15:

* Monday: 95 minutes running * Wednesday: 95 minutes running * Friday: Rest

Week 16:

* Monday: 100 minutes running * Wednesday: Rest * Friday: Half Marathon Race Day!

The Couch To Half Marathon Plan For Beginner Runners

16 Week Half Marathon Training Schedule For Beginners

The Ultimate Couch To Half Marathon Training Plan Run With Caroline

How To Go From Couch Running A Half Marathon Fearlessly Fit And Free

16 Week Half Marathon Training Plan For Beginners With

The Ultimate Guide To Half Marathon Training Plans Joggo

16 Week Beginner Half Marathon Training Plan

Pin Page

Couch To Half Marathon The Ultimate Training Plan For Beginners

The Couch To Half Marathon Plan For Beginner Runners