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Couch to Half Marathon Training Plan!

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14-WEEK PLAN

Week 1:

Monday:  Rest
Tuesday: R/W 2 miles
Wednesday:  XT 30 min
Thursday: R/W 2 miles
Friday:  Rest
Saturday: R/W 3 miles
Sunday: W 2 miles

Week 2:

Monday:  Rest
Tuesday: R/W 3 miles + ST
Wednesday:  XT 30 min
Thursday: R/W 2 miles
Friday:  Rest
Saturday: R/W 3 miles
Sunday: W 2 miles

Week 3:

Monday:  Rest
Tuesday: R/W 3 miles + ST
Wednesday:  XT 30 min
Thursday: R/W 2 miles
Friday:  Rest
Saturday: R/W 3 miles
Sunday: W 2 miles

Week 4:

Monday:  Rest
Tuesday: ER 2 miles + ST
Wednesday:  XT 30 min
Thursday: ER 3 miles
Friday:  Rest
Saturday: ER 4 miles
Sunday: W 3 miles

Related Article: 5 Essential Before and After Run Stretches

Week 5:

Monday:  Rest
Tuesday: ER 3 miles + ST
Wednesday:  XT 40 min
Thursday: ER 3 miles
Friday:  Rest
Saturday: ER 5 miles
Sunday: R/W 3 miles

Week 6:

Monday:  Rest
Tuesday: ER 3 miles + ST
Wednesday:  XT 40 min
Thursday: ER 3 miles
Friday:  Rest
Saturday: ER 6 miles
Sunday: R/W 3 miles

Week 7:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 40 min
Thursday: ER 4 miles
Friday:  Rest
Saturday: ER 7 miles
Sunday: R/W 3 miles

Week 8:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 40 min
Thursday: TR 4 miles
Friday:  Rest
Saturday: ER 8 miles
Sunday: R/W 3 miles

Related Article: 6 Smart and Delicious Post-Run Snacks

Week 9:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 45 min
Thursday: TR 4 miles
Friday:  XT 30 min or Rest
Saturday: ER 9 miles
Sunday: R/W 4 miles

Week 10:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 40 min
Thursday: TR 4 miles
Friday:  XT 30 min or Rest
Saturday: ER 10 miles
Sunday: R/W 3 miles

Week 11:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 40 min
Thursday: TR 4 miles
Friday:  XT 30 min or Rest
Saturday: ER 10 miles
Sunday: R/W 3 miles

Week 12:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 40 minutes
Thursday: TR 4 miles
Friday:  Rest
Saturday: ER 11 miles
Sunday: R/W 3 miles

Week 13:

Monday:  Rest
Tuesday: ER 4 miles + ST
Wednesday:  XT 40 minutes
Thursday: ER 4 miles
Friday:  Rest
Saturday: ER 6 miles
Sunday: R/W 3 miles

Week 14:

Monday:  Rest
Tuesday: ER 4 miles
Wednesday:  Rest
Thursday: ER 3 miles
Friday:  Rest
Saturday: ER 2 miles
Sunday: Half marathon!

W = Walk at a brisk pace
ER = Run at an easy, conversational pace
R/W = Easy run with walk intervals
TR = Tempo run
XT= Cross train
ST= Strength train

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