Couch To Mini Marathon Training
Are you looking to take on a new fitness challenge? If so, why not sign up for a mini marathon? This is a great way to get in shape, see the city, and have some fun. However, if you're new to running, the thought of running a mini marathon can be daunting. That's why we've put together this couch to mini marathon training plan to help you get started.
This plan is designed for beginners and will gradually increase your mileage and intensity over time. By following this plan, you'll be able to safely and effectively train for your mini marathon. However, it's essential to listen to your body and take rest days when needed. If you experience any pain, stop running and consult with a doctor.
Here is a week-by-week breakdown of the 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, jog for 30 seconds
- Wednesday: Rest
- Thursday: Walk for 30 minutes, jog for 1 minute
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 1 minute
- Sunday: Rest
Week 3
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 2 minutes
- Wednesday: Cross-train (e.g., swimming, biking) for 30 minutes
- Thursday: Walk for 30 minutes, jog for 2 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 2 minutes
- Sunday: Rest
Week 4
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 3 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 3 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 3 minutes
- Sunday: Rest
Week 5
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 4 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 4 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 4 minutes
- Sunday: Rest
Week 6
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 5 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 5 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 5 minutes
- Sunday: Rest
Week 7
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 6 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 6 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 6 minutes
- Sunday: Rest
Week 8
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 7 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 7 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 7 minutes
- Sunday: Rest
Week 9
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 8 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 8 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 8 minutes
- Sunday: Rest
Week 10
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 9 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 9 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 9 minutes
- Sunday: Rest
Week 11
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 10 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 10 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 10 minutes
- Sunday: Rest
Week 12
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 11 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 11 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 11 minutes
- Sunday: Rest
Week 13
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 12 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes, jog for 12 minutes
- Friday: Rest
- Saturday: Walk for 45 minutes, jog for 12 minutes
- Sunday: Rest
Week 14
- Monday: Rest
- Tuesday: Walk for 30 minutes, jog for 13 minutes
- Wednesday: Cross-train for 30 minutes
- Thursday: Walk for 30 minutes,
The Couch To Half Marathon Plan For Beginner Runners
How To Go From Couch Running A Half Marathon Fearlessly Fit And Free
From Couch To Half Marathon
Couch To Half Marathon The Ultimate Training Plan For Beginners
Couch To Half Marathon Training Plan
The Ultimate Couch To Half Marathon Training Plan Run With Caroline
Couch To Half Marathon 20 Week Plan From A Running Coach
Half Marathon Training Plan For The Ultimate Beginner
The Couch To Half Marathon Plan For Beginner Runners
Free Couch To Marathon Training Plan Run Strength Relentless Forward Commotion
