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From Couch to 13.1: How to Run a Half Marathon

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“Marathon Matt’s” 12-Week Running Schedule

 

Training Definitions:

Easy: Easy workouts should be moderately paced. Run and/or walk at a pace that allows you to hold a conversation, but not sing. 

Rest: Rest is a very important part of the training program. You will not improve more quickly by substituting additional runs in place of rest days.

Cross-training: Cross-training is cardio-based exercise other than walking or running. Examples include: cycling, elliptical training, spinning or swimming. This workout should be treated as supplemental training—the idea is to maintain your current level of ļ¬tness while allowing recovery from your previous run workout. Ideally, stick to aerobic activities.

 

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total
Miles
1
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/1 min. walk)
Rest
3 miles easy (run nonstop or 3 min. run/1 min. walk)
Rest
7 Miles
2
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/1 min. walk)
Rest
4 miles easy (run nonstop or 3 min. run/1 min. walk)
Rest
8 Miles
3
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/1 min. walk)
Rest
5 miles easy (run nonstop or 3 min. run/ 1 min. walk)
Rest
9 Miles
4
25 min. cross-training
2 miles easy (run nonstop or 5 min. run/1 min. walk)
25 min. cross-training
3 miles easy (run nonstop or 5 min. run/1 min. walk)
Rest
3 miles easy (run nonstop or 5 min. run/1 min. walk)
Rest
8 Miles
5
35 min. cross-training
2 miles easy (run nonstop or 5 min. run/1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 5 min. run/1 min. walk)
Rest
6 miles easy (run nonstop or 5 min. run/1 min. walk)
Rest
11 Miles
6
35 min. cross-training
2 miles easy (run nonstop or 5 min. run/1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 5 min. run/1 min. walk)
Rest
7 miles easy (run nonstop or 5 min. run/1 min. walk)
Rest
12 Miles
7
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
8 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
14 Miles
8
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
4 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
10 Miles
9
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
40 min. cross-training
4 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
9 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
16 Miles
10
45 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
45 min. cross-training
4 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
10 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
17 Miles
11
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
5 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
11 Miles
12
25 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 7 min. run/1 min. walk)
Rest
Rest
Race day!
18.1 Miles


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