Couch to Half Marathon Training
Are you looking for a challenge? Want to get in shape and run a half marathon? If so, this couch to half marathon training plan is for you. This plan is designed for beginners who have never run a half marathon before. It starts slowly and gradually increases the distance and intensity of your runs. By the end of the plan, you will be able to run a half marathon with confidence.
What is a Half Marathon?
A half marathon is a 13.1-mile (21.1-kilometer) race. It is a popular distance for runners of all levels, from beginners to experienced runners. The half marathon is a great way to challenge yourself and see what you are capable of.
The Couch to Half Marathon Training Plan
The following training plan is a 12-week plan. It is designed for beginners who have never run a half marathon before. The plan starts slowly and gradually increases the distance and intensity of your runs. By the end of the plan, you will be able to run a half marathon with confidence.
Week 1
- Monday: Rest
- Tuesday: Run for 20 minutes
- Wednesday: Rest
- Thursday: Run for 20 minutes
- Friday: Rest
- Saturday: Run for 25 minutes
- Sunday: Rest
Week 2
- Monday: Rest
- Tuesday: Run for 25 minutes
- Wednesday: Rest
- Thursday: Run for 25 minutes
- Friday: Rest
- Saturday: Run for 30 minutes
- Sunday: Rest
Week 3
- Monday: Rest
- Tuesday: Run for 30 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 30 minutes
- Friday: Rest
- Saturday: Run for 35 minutes
- Sunday: Rest
Week 4
- Monday: Rest
- Tuesday: Run for 35 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 35 minutes
- Friday: Rest
- Saturday: Run for 40 minutes
- Sunday: Rest
Week 5
- Monday: Rest
- Tuesday: Run for 40 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 40 minutes
- Friday: Rest
- Saturday: Run for 45 minutes
- Sunday: Rest
Week 6
- Monday: Rest
- Tuesday: Run for 45 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 45 minutes
- Friday: Rest
- Saturday: Run for 50 minutes
- Sunday: Rest
Week 7
- Monday: Rest
- Tuesday: Run for 50 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 50 minutes
- Friday: Rest
- Saturday: Run for 55 minutes
- Sunday: Rest
Week 8
- Monday: Rest
- Tuesday: Run for 55 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 55 minutes
- Friday: Rest
- Saturday: Run for 60 minutes
- Sunday: Rest
Week 9
- Monday: Rest
- Tuesday: Run for 60 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 60 minutes
- Friday: Rest
- Saturday: Run for 65 minutes
- Sunday: Rest
Week 10
- Monday: Rest
- Tuesday: Run for 65 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 65 minutes
- Friday: Rest
- Saturday: Run for 70 minutes
- Sunday: Rest
Week 11
- Monday: Rest
- Tuesday: Run for 70 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 70 minutes
- Friday: Rest
- Saturday: Run for 75 minutes
- Sunday: Rest
Week 12
- Monday: Rest
- Tuesday: Run for 75 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Run for 75 minutes
- Friday: Rest
- Saturday: Run for 80 minutes
- Sunday: Rest
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