Healthy living
Information, Symptoms, Treatments and Resources
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 ï¬tness while allowing recovery from your previous run workout. Ideally, stick to aerobic activities.
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Week
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Total
Miles |
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1
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25 min. cross-training
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2 miles easy (run nonstop or 3 min. run/1 min. walk)
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25 min. cross-training
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2 miles easy (run nonstop or 3 min. run/1 min. walk)
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Rest
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3 miles easy (run nonstop or 3 min. run/1 min. walk)
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Rest
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7 Miles
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2
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25 min. cross-training
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2 miles easy (run nonstop or 3 min. run/1 min. walk)
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25 min. cross-training
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2 miles easy (run nonstop or 3 min. run/1 min. walk)
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Rest
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4 miles easy (run nonstop or 3 min. run/1 min. walk)
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Rest
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8 Miles
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3
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25 min. cross-training
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2 miles easy (run nonstop or 3 min. run/1 min. walk)
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25 min. cross-training
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2 miles easy (run nonstop or 3 min. run/1 min. walk)
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Rest
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5 miles easy (run nonstop or 3 min. run/ 1 min. walk)
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Rest
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9 Miles
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4
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25 min. cross-training
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2 miles easy (run nonstop or 5 min. run/1 min. walk)
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25 min. cross-training
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3 miles easy (run nonstop or 5 min. run/1 min. walk)
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Rest
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3 miles easy (run nonstop or 5 min. run/1 min. walk)
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Rest
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8 Miles
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5
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35 min. cross-training
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2 miles easy (run nonstop or 5 min. run/1 min. walk)
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35 min. cross-training
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3 miles easy (run nonstop or 5 min. run/1 min. walk)
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Rest
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6 miles easy (run nonstop or 5 min. run/1 min. walk)
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Rest
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11 Miles
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6
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35 min. cross-training
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2 miles easy (run nonstop or 5 min. run/1 min. walk)
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35 min. cross-training
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3 miles easy (run nonstop or 5 min. run/1 min. walk)
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Rest
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7 miles easy (run nonstop or 5 min. run/1 min. walk)
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Rest
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12 Miles
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7
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35 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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35 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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8 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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14 Miles
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8
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40 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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40 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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4 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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10 Miles
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9
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40 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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40 min. cross-training
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4 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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9 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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16 Miles
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10
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45 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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45 min. cross-training
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4 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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10 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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17 Miles
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11
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35 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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35 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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5 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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11 Miles
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12
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25 min. cross-training
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3 miles easy (run nonstop or 7 min. run/1 min. walk)
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25 min. cross-training
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2 miles easy (run nonstop or 7 min. run/1 min. walk)
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Rest
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Rest
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Race day!
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18.1 Miles
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See also:
- Should you try barefoot running?
- Sculpt a sexy body from head to toe
- How to safely exercise outdoors this summer
- Can excessive endurance exercise damage your heart?
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