Healthy living

Information, Symptoms, Treatments and Resources

Blank

From Couch to 13.1: How to Run a Half Marathon

Rating

“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 fitness 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


See also: 


MedHelp Health Answers