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Digital Running Club » Couch to half marathon plan

Couch-to-half-marathon plan


The following half marathon training plan is made for those who have not been actively running in the past several months. If you’re out of shape and your friend, family member or co-worker talked you into a signing up for a half marathon, then this is the plan for you! It assumes you can walk two miles without stopping, and will get you to the point where you can follow a run/walk progression all the way to the finish line of your half marathon.

This training plan maxes out at 24-miles per week and requires no more than 4 days of running per week. For general fitness and injury prevention, you’re encouraged to devote 2-3 of your “off” days to cross training (cycling, swimming, yoga, etc.) or strength training. Combining the Myrtl routine, the basic core strengthening routine, the basic leg strengthening routine and the basic upper body routine will go a long way toward keeping you injury free throughout your training.

For most days, the plan is marked with a number indicating the mileage you should run followed by a superscript letter, which corresponds to the instructions at the bottom of the page. Where there is no superscript letter, simply jog the prescribed mileage at an easy pace.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 2A Off 2A Off Off 2A Off 6
Week #2 2B Off 2B Off Off 2B Off 6
Week #3 2C Off 2C Off Off 2C Off 6
Week #4 2D Off 2D Off Off 3E Off 7
Week #5 2F Off 2F Off Off 3G Off 7
Week #6 3G Off 3G Off 2F 3H Off 11
Week #7 3H Off 3H Off 3G 4I Off 13
Week #8 3H Off 2 Off 3H 4I Off 12
Week #9 2 Off 3J Off 2 5K Off 12
Week #10 2.5 Off 3J Off 2.5 5K Off 13
Week #11 2.5 Off 4L Off 2.5 5K Off 14
Week #12 2 Off 3 Off 2 5M Off 12
Week #13 3 Off 4N Off 3 6O Off 16
Week #14 3 Off 4N Off 3 6O Off 16
Week #15 3 Off 4N Off 3 7P Off 17
Week #16 3 Off 4N Off 3 7P Off 17
Week #17 3 Off 4N Off 3 8Q Off 18
Week #18 3 Off 5R Off 3 8Q Off 19
Week #19 3 Off 5R Off 3 9S Off 20
Week #20 3 Off 6T Off 3 9S Off 21
Week #21 3 Off 6T Off 3 10U Off 22
Week #22 3 Off 8V Off 3 10U Off 24
Week #23 3 Off 6T Off 3 12W Off 24
Week #24 3 Off 3 Off Off 2 13.1 (Race) 21.1

hat-trick

INSTRUCTIONS

A: Warm up with a 5 minute walk, then jog 30 seconds and walk 60 seconds until you’ve gone 2 miles.
B: Warm up with a 5 minute walk, then jog 60 seconds and walk 90 seconds until you’ve gone 2 miles.
C: Warm up with a 5 minute walk, then jog 90 seconds and walk 90 seconds until you’ve gone 2 miles.
D: Jog 90 seconds and walk 60 seconds until you’ve gone 2 miles
E: Jog 90 seconds and walk 60 seconds until you’ve gone 3 miles
F: Jog ¼ mile, walk ¼ mile – repeat 3 more times for a total of 2 miles.
G: Jog ¼ mile, walk ¼ mile – repeat 5 more times for a total of 3 miles.
H: Jog ½ mile, walk ¼ mile – repeat 3 more times for a total of 3 miles.
I: Jog ¾ mile, walk ¼ mile – repeat 3 more times for a total of 4 miles.
J: Run 1 mile, rest 3 minutes – repeat 2 more times for a total of 3 miles.
K: Jog ¾ mile, walk ¼ mile – repeat 4 more times for a total of 5 miles.
L: Run 1 mile, rest 3 minutes – repeat 3 more times for a total of 4 miles.
M: Jog 1 mile, walk ¼ mile – repeat 3 more times for a total of 5 miles.
N: Run 2 miles, rest 3 minutes – repeat 1 more time for a total of 4 miles.
O: Jog 1 mile and walk 1 minute until you’ve completed 6 miles.
P: Jog 1 mile and walk 1 minute until you’ve completed 7 miles.
Q: Jog 1 mile and walk 1 minute until you’ve completed 8 miles.
R: Run 1 mile, rest 2 minutes – repeat 4 more times for a total of 5 miles.
S: Jog 1 mile and walk 1 minute until you’ve completed 9 miles.
T: Run 2 miles, rest 2 minutes – repeat 2 more times for a total of 6 miles.
U: Jog 1 mile and walk 1 minute until you’ve completed 10 miles.
V: Run 2 miles and rest 3 minutes – repeat 3 more times for a total of 8 miles.
W: Jog 1 mile and walk 1 minute until you’ve completed 12 miles.

 

Printable version of the couch to half marathon plan.