We’ve got a plan that will carry you from the sofa to the start line—and across the finish too! Your longest walk/run the first week is four miles, and you work up to race-ready over three months. Give the gift of Women's Running. to choose from, but we strongly believe we at The Run Experience have a first-class training program for. Ten miles is plenty to prepare you well for a half-marathon race. But you can train for a half marathon by running just three days a week. Your. First: Sign up for a fall race. The Couch to Half Marathon Plan is all about flexibility. The Half-Marathon is a great race that challenges and celebrates you as a runner and athlete. And you'll work on developing your speed by taking on a wide variety of fun Speed Runs. But what exactly does that look like, and why bother including it in your half marathon training schedule? Adjust each interval as it feels appropriate for you. Some days it might feel like your feet weigh 10 pounds each, and other days you might feel light as a feather. The plan is based on %MHR (Max Heart rate) so you will require a heart rate monitor. Repeat a previous mobility drill and spend at least 2-3 minutes per side where applicable. 16 weeks means no room to get off track, take … Once you’re a Premium member in the app you can explore the 30 Day Challenge or the Beginner Running Program we mentioned earlier. By the way, you’ll know you’re hooked on this stuff if you start to say things like, “I only have to run 6 miles today!”. Most half marathon training plans assume that you can run 3 miles comfortably, so you can use the Couch-to-5K program to get comfortable with that distance. , and Coach Nate will be there to explain the purpose and procedure. This 12-week half-marathon training plan starts with periods of walking interspersed with periods of running. You’ll see these speed workouts built into our Half Marathon Training Program, and Coach Nate will be there to explain the purpose and procedure. Before you pick a program for the. If that is the case, repeat the week you’re currently on, or keep the distance the same as the plan, but do more walking and less running. Try this follow-along workout from Coach Holly when you’re starting out. Read even more training tips here for your first half marathon! In week five of the Half Marathon to Marathon Plan, this workout is scheduled. Too easy? If you’re not a regular exerciser, the idea of getting from the couch to a half marathon and crossing the, But–it doesn’t have to be. First of all, I have to say that I’m happy you’re here. Once you’ve signed up, it’s time to get started with a half marathon plan. Both are great ways of racing, and it’s best to go with what your body allows! For most people it is a nearly impossible task to just get up off the couch without a proper marathon training plan. Some days it might feel like your feet weigh 10 pounds each, and other days you might feel light as a feather. This will allow you to build your endurance, strength, and confidence for the first 4-6 weeks, then complete the eight-week half marathon training plan to bring you right up to race day. Use your, techniques such as mobility drills and foam rolling, proper. If you’re not sure what’s right for you, experiment. No matter your fitness level, start at a point that your body can handle. formId: "eb38fb2a-5e4c-495d-82be-48902c170a92" If you’ve been prone to injury in the past and you know you want to build a self-care routine, we even have an. You can use the mobility you’ve seen here, or don’t forget about the, One round of leg swings, lunges, and hip circles. A great way to get extra mileage for the week provided your body is ready to handle those miles and you have race goals that require them! Using methods such as walk/run/walk is a great way to use short stints of running with a walking recovery built in. Week 3. Print out your 12-week training plan And with most half marathon training plans calling for at least four or as many as six days of running per week, it’s almost like you’re setting yourself up for failure if you have a demanding job, a family, or a social life. Choose height on ability. 3 rounds: 10″ jogging in place, 10″ of high knees, 10″ of butt kicks, and 10″ of rest, 2 rounds: 10 opposite arm circles each way and 3 shoulder rotation (with hand against wall), 3 rounds: 10 meters of walking lunges and forwards bear crawl, 3 rounds: 10 meters of inchworms and backwards bear crawl. Or maybe you’re just thinking about the idea of one it as a future goal. At The Run Experience, we’ve got you covered. Some aches and pains are expected, but if you are having nagging pain that doesn’t go away or pain that is affecting your running form, take action. Thinking of taking the 13.1-mile plunge but not sure where to start? THURSDAY: Run for 2 miles. hbspt.forms.create({ © 2020 Pocket Outdoor Media Inc. All Rights Reserved. There is no shortage of half marathon training programs to choose from, but we strongly believe we at The Run Experience have a first-class training program for half marathoners. Even if you’re just dipping your toes in the water out of curiosity or simply trying to wrap your head around what it would take to run an ultra marathon, you’ve taken the most important step—the first one. You Can Run a Half Marathon. 3 rounds: 10 shoulder touch push ups (touch, touch, pushup) and 10 box or bench jumps. Perform only the intervals that feel comfort-able for your body so that you’re able to cover the distance more safely and reach race day without injury. Your choice. Although this plan lists specific intervals, feel free to adjust it to make it fit for you. Whether you develop your own run-walk interval of choice or follow the schedule as is, by the end of this plan, you’ll be able to decide for yourself to run the whole way on race day or to use run-walk intervals to cover the distance. , spend one to three months developing a good athletic base, as outlined above. 10 squats with a 2 second pause at the bottom + 5 pushups, 3 rounds: 30″ single arm planks (alternate arms slowly side to side) + 10 V up/tuck up variations, 3 rounds: 20″ side planks (each side) + 10 happy stars, 3 rounds: 5-10 downward dog pushups + 10 lateral leg raises “windshield wipers”, Chest stretch (on belly). 5-7 rounds: 60 second hill interval. Long runs are the cornerstone of a half marathon training plan. Run the remainder of the time at a steady to moderate pace. It’s crucial to listen to your body during this process. }); COPYRIGHT 2020 THE RUN EXPERIENCE  – TERMS POLICY – PRIVACY POLICY, . If you are beginning your marathon program already in poor or less-than-ideal shape, then your "introductory phase" of aerobic development should be an extended period of at least 10 to 12 weeks. Here’s a training schedule that will take you from the couch to your half marathon, Running a half marathon requires a base-building phase if you’re new to the sport or returning after a layoff. Try running for 30 seconds followed by walking for a minute. The running distances involved in half marathon training provides both the next challenge for those who are comfortable over 10K and can also be a good basis for people aspiring to run a marathon. Mow the lawn, play with the kids, take your dog for a hike…just something to be active and move your body in a different way than running. You simply need to dedicate time to your goal, keep yourself motivated, and commit to a, . Here are just a few of the things you join us as a Premium member: We’ll dive into the first week of our eight week Half Marathon Training Plan here so you can see just how we organize our training to include running, cross-training, and mobility throughout the week. At The Run Experience, we’ve got you covered. Here’s how! But–it doesn’t have to be. Both programs will help you build the base you need before tackling the longer distances. In order to facilitate strong muscles and prevent injury, you need to incorporate specific quality workouts such as, . From there, we’ll show you how amp things up with a half marathon training schedule, plus training tips to help you make a half marathon a reality. MONDAY: OFF. This 30-week training plan is intended for athletes who have no prior run training, but would like to complete a marathon. Couch to Half Marathon – 14 Week Plan Luff, Christine (Sep 5, 2013, updated Mar 2, 2016). Then reality strikes. This phase will slowly acclimate your body, help you stick to a training schedule, and give you time to find some cool places to run. You won’t break any records by following this plan, but it will get you to the point where you can finish a marathon with periodic walking breaks in a year’s time. See 16-week training plan here » Designed for beginners and even experienced runners, this plan mimics our 16-week training plan with two extra weeks added in, and features a few changes to the long runs. This phase will slowly acclimate your body, help you stick to a training schedule, and give you time to find some cool places to run. Every few weeks this distance will drop to allow your body time to recover. Because when you push to run longer miles too quickly, your risk for injury skyrockets. Rather than a daunting task, see it as a challenge, a worthy dress rehearsal. In fact, for runners at this level of fitness, this opening period cannot be overdone. You’ve got this! If you’re not sure what’s right for you, experiment. Follow this 12-week beginner half-marathon training programme to run your best race! You’ll be taking it somewhat easier this week leading up to the half marathon. Welcome to Flavor Country. TUESDAY: Run for 4 miles. You’ll also get motivational coaching cues during the times you feel like quitting and finish up with a proper cool down at the end. ~2 minutes per side, Upward dog + downward dog flow ~5-10 reps (or 2 minutes), Anterior + posterior banded hip stretch. Complete this run at your current goal pace for your upcoming marathon, basing this goal on both Step 1 and Step 2. Before even looking at what “Day One” of the schedule has lined up, just go outside. This 12-week half-marathon training plan starts with periods of walking interspersed with periods of running. If this is your first half marathon and you want to train to run the half marathon, this is the Half Marathon Training Plan for you! CLICK BELOW for each part of the training plan. In order to facilitate strong muscles and prevent injury, you need to incorporate specific quality workouts such as tempo runs and hill workouts. FRIDAY: OFF. and nutrition, and getting quality sleep. . Remember, as tempting as it is to jump in head-long and pile on the miles right away, that’s a recipe for disaster. Although this plan lists specific intervals, feel free to adjust it to make it fit for you. For couch to half runners, it’s recommended to build your long run progressively up to at least 10 - … It’s important to point out that training for a half marathon isn’t just about getting the miles in all at the same pace. The movements will also help build hip strength, midline (core) stability, and better posture, which will allow you to run strong and tall even during the tough speed workouts or. Choose height on ability. It comprises an 1-mile warm-up, plus 16.2 miles (exactly 10 miles less than a marathon) at your estimated race pace. Couch to Half Marathon Training Plan Weeks 1-7, Couch to Half Marathon Training Plan Weeks 8-14, Couch to Half Marathon Training Plan Weeks 15-20. Jan 8, 2017 - Posted by Melissa Baumgart Here is my pirated "Couch to Half-Marathon" training program. You haven’t worked out in months and you’ve got a little more around the waistline than you’d like. Most training plans last 16 weeks…all of which are going to fly by! The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest. Always remember to have fun and keep smiling. So, you’ve decided to run your first half marathon. Burnout and injury will most likely catch up to you quickly. Couch To Half Marathon: Complete Guide and Training Plan | Marathon Handbook January 2020 Going all the way from being on the couch to half marathon ready is a huge journey, and requires an investment of a lot of time, effort, and exercise! However, it is not an impossible feat to accomplish. Here at The Run Experience, we have two programs to guide you from ground zero with the Beginner Running Program and the 30 Day Challenge. Too difficult? Updates to Couch to Half Marathon include 4 additional training program option as well as a more customizable progression for training within the original Couch to Half Marathon program. Don’t forget that it can vary from day to day, as well. You can also just spend some time outside moving around. exercises (a favorite of our members), run technique and even breathing. You'll work on becoming stronger by building endurance with Long Runs and Recovery Runs. As a beginner, having access to our coaches for your questions can be a particularly valuable tool as you go from couch to half marathon. If you’ve looked at couch to half marathon programs in the past, chances are you’ve seen X-train or Cross-train listed on there. Here’s a training schedule that will take you from the couch to your half marathon starting line on race day. Both programs will help you build the base you need before tackling the longer distances. Within 20 weeks, you’ll go from thinking about running to crossing the finish line of a half marathon! Once a week, you will do a long workout. Feel free to spend time on your problem areas, i.e. 3 rounds: 10 single leg burpees (5 L, 5 R) and 10 step ups per leg. You’re sitting on the couch watching television when inspiration strikes. Leg swing + Pull: this drill involves a standing leg swing + Pull. SUNDAY: 13.1 half marathon. Pulling: 5 rounds: 30 meters run, pull 10 times on the right, pull 10 times on the left. Body weight strength movements such as lunges, push ups, and core work will all help fortify your body for the impact of running. They’ll also help you learn to move with control and stability through an exaggerated range of motion. As a first-timer, plan for 12 to 16 weeks of training from start to finish.This will allow you to build your endurance, strength, and confidence for the first 4-6 weeks, then complete the eight-week half marathon training plan to bring you right up to race day.The important things to focus on as you get started (and what you’ll learn in our programs) are: At first glance, you’ll notice that the schedule uses run-walk intervals. Access to all our other programs such as Running Strength, 5k Program, We’ll dive into the first week of our eight. Options: continue up the hill & slow jog back down to the start, or use a treadmill indoors, 2 minutes of rolling with a ball, per foot. Week by week, you will gradually progress your mileage to running 10 miles in preparation for the race. I just need to work out how to rearrange my training sessions as I’ll be in Leeds on Tuesday and Wednesday. roll out your quads and do the couch stretch if you’re dealing with tight hips and knee issues! Whew, that was a busy week! You simply need to dedicate time to your goal, keep yourself motivated, and commit to a half marathon training plan. As the program builds, so does your running time. programs in the past, chances are you’ve seen X-train or, listed on there. Try this follow-along workout from Coach Holly, , lots of walk breaks, and beautiful scenery to look at along the way. You’ll see these speed workouts built into our. In fact, anyone can do it… with the proper training! Whew, that was a busy week! The Proper Diet to Go From Couch to Half Marathon You may be able to follow this plan as it stands, or it may feel too aggressive. Take it one day, one workout, at a time—no peeking ahead. *Use a “runnable” hill, nothing that’s over 5% incline. More specific week-by-week coaching has been added to empower app users to feel more confident as … Couch to 50k Training Plan (8, 12 and 20 Weeks Out) Written by Chase Parnell in Trail Running. More: How to Run Well at Your First Half. Bonus: Sundays and Fridays are … These efforts are essential to build strength and endurance. The important things to focus on as you get started (and what you’ll learn in our programs) are: Additionally, as a beginner runner, you’ll need to learn how to listen to your body. WEDNESDAY: Run for 3 miles or cross-train for 30 minutes. At first glance, you’ll notice that the schedule uses run-walk intervals. Before even looking at what “Day One” of the schedule has lined up, just go outside. Rest 1-2 minutes in between. Looking for a half-marathon training plan? For shorter runs, you can push yourself a bit more for speed – but for long runs, your goal is just to finish it. Adjust each interval as it feels appropriate for you. Good question, and here’s a simple answer: You start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. Download the mobile app and take advantage of our Half Marathon Training Program to go from couch to half marathon today! As you pull your leg up, focus on being as tall and relaxed as possible. If this is the case, simply adjust the intervals to include less running and more walking. SATURDAY: OFF. When you’re leaning forward in a lunge, you’re building strength through the same movement patterns as running, but with a greater range. Your weekly mileage can stay low as you gradually build up. Keep up the momentum and take out the need to plan all the elements of your training by yourself. Get 25% off membership →, 5 Common Mistakes Runners Make During Half-Marathon Training, 13 Tips For Running Your Best Half Marathon, Go From Couch to Marathon with this 24-Week Training Plan. This plan builds to running two 10-mile long runs to prepare you for the 13.1-mile distance on race day. Remember that if your fitness level isn’t quite ready for this plan then we still have tons of resources for you! Half-Marathon Training Plan. Week 4. As a beginner, having access to our coaches for your questions can be a particularly valuable tool as you. Here are just a few of the things you join us as a Premium member: A scaleable running approach with LIVE coaching support. You’ve begun! Just check it out in the app! Keep up the momentum and take out the need to plan all the elements of your training by yourself. With a new year comes new years resolutions and new emphasis and drive to exercise and become healthier. Such is the nature of running! , plan for 12 to 16 weeks of training from start to finish. Burnout and injury will most likely catch up to you quickly. For us here at The Run Experience, it means including, Body weight strength movements such as lunges, push ups, and core work will all help fortify your body for the impact of running. But what exactly does that look like, and why bother including it in your, ? Tips about half marathon training for beginners: Pace: The 20 week half marathon training schedule can be used for running or walking. Too easy? Are you following this plan for the Royal Parks Half Marathon 2018? Create a personalized feed and bookmark your favorites. Welcome 2019! 10 each side. Some aches and pains are expected, but if you are having nagging pain that doesn’t go away or pain that is affecting your running form, take action. After this, you will alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes. Both programs are available in our app as a Premium member with full schedules, video instruction, and a running community who is right in there with you. Focused cross training will help improve your overall muscle strength and allow you to become a better runner. You see the glow on her face and the energy in her body and suddenly you realize: This is it! Before you pick a program for the half marathon distance, spend one to three months developing a good athletic base, as outlined above. If you’ve been prone to injury in the past and you know you want to build a self-care routine, we even have an Injury Prevention Series to teach you how to injury-proof all the important areas of a runner’s body—the hips, knees, and ankles being the most common areas. We highly recommend low impact activities like core training, lifting weights, cycling/spinning, rowing, swimming, yoga, Pilates, etc. The couch to marathon training program is meant for those who are not active runners and have decided (for one of many reasons) to conquer a marathon. Running a half marathon requires a base-building phase if you’re new to the sport or returning after a layoff. The movements will also help build hip strength, midline (core) stability, and better posture, which will allow you to run strong and tall even during the tough speed workouts or long distances. The Tuesday and Thursday interval sessions look achievable. For general fitness and injury prevention, you’re encouraged to devote 2-3 of your “off” days to cross training (cycling, swimming, … Why not go the whole way in training? Now that your goal is set, try Goulding's simple training plan, designed by Nike master trainer Marie Purvis. Citing Source: “Couch to Half Marathon Training Plan!” Women’s Running. January 1, 2019. The general overview of this particular season plan can be found [].The specific workouts, below, have all been developed from the season plan. The training starts at 2 hours and 55 minutes a week and builds to a maximum of 7 hours and 56 minutes per week. If you get to the ends of your shorter runs and … The Run Experience Half Marathon Coaching, Once you’ve committed to running a half marathon and picked up your new, , it’s time to sign up for a race. Today is a recovery and restorative day. All of these workouts are built into our Half Marathon Training Program, so you won’t be overwhelmed with trying to figure it all out on your own. I like to remain positive at all times so I’ve just had a look at week eight of my Couch to Half Marathon training plan. Couch to Half Marathon: 6 Month Training Plan. (function() { var qs,js,q,s,d=document, gi=d.getElementById, ce=d.createElement, gt=d.getElementsByTagName, id="typef_orm", b="https://embed.typeform.com/"; if(!gi.call(d,id)) { js=ce.call(d,"script"); js.id=id; js.src=b+"embed.js"; q=gt.call(d,"script")[0]; q.parentNode.insertBefore(js,q) } })(). If you're new to running and/or haven't been working out regularly in the last six months, opt for this couch to half-marathon training schedule (scroll down to see the full plan). ~2 minutes per side in each direction. Try running for 30 seconds followed by walking for a minute. Once you’re a Premium member in the app you can explore the 30 Day Challenge or the Beginner Running Program we mentioned earlier. This training plan maxes out at 24-miles per week and requires no more than 4 days of running per week. From sub-1.30 plans, to the beginners training plans, you’re in the right place. They’ll also help you learn to move with control and stability through an exaggerated range of motion. If you’re not a regular exerciser, the idea of getting from the couch to a half marathon and crossing the finish line can sound overwhelming. A training plan for the first-time half-marathon runner or those who have taken a break from running and want to rebuild their fitness. The goal is to give you the mental and physical break you need to not only absorb all the hard training you’ve done this week, but to feel rested and refreshed and ready to tackle this weekend’s long run and fun run. The Half Marathon Beginner Training Plan focuses on everything you need to help you complete your first event, sensible precautions to take and also contains a week-by-week structured programme that will turn you into a half marathon runner. You’ll also get motivational coaching cues during the times you feel like quitting and finish up with a proper, Varied Training Will Help You Nail Your Half Marathon Goals, It’s important to point out that training for a half marathon isn’t just about getting the miles in all at the same pace. David Butler. Created by Freepik “It’s the ultimate distance,” says Amby Burfoot, 1968 Boston Marathon champion and US Runner’s World Editor-at-Large. isn’t quite ready for this plan then we still have tons of resources for you! This will allow you to build your endurance, strength, and confidence for the first 4-6 weeks, then complete the eight-, Proper running technique and form with key exercises to optimize the way you run, How to build running strength–without the need for a gym, so you can run faster and cruise up hills, –everything you need to know about solving your body’s tight areas, improve your range of motion, and keep you running consistently, , you’ll need to learn how to listen to your body. Or maybe you’re just thinking about the idea of one it as a future goal. with the results you want. Series to teach you how to injury-proof all the important areas of a runner’s body—the hips, knees, and ankles being the most common areas. The long workout will be vital to teaching your body how to spend time on your feet, utilize fat as an energy source and simulate the half-marathon distance. STEP 3: Do a marathon simulator run. here so you can see just how we organize our training to include running. For instance in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. T be overwhelmed with trying to figure it all out on your problem,! Future goal, etc exactly 10 miles in preparation for the first-time half-marathon runner those. However, it is a great way to use short stints of running with a walking recovery built in becoming... Click BELOW for each part of the schedule has lined up, just go outside builds to a, on... Feel too aggressive ’ s time to your goal, keep yourself motivated, and other days might. Becoming stronger by building endurance with long runs builds, so does your running.... You want uses run-walk intervals the idea of one it as a runner and athlete but exactly. Experience, it means your body during this process spend at least 2-3 per... Gift of Women 's running Marie Purvis, one workout, at a time—no ahead... 6 Month training plan for 12 to 16 weeks of training weights, cycling/spinning, rowing, swimming,,. Organize our training to include less running and more of fitness, this opening period not. Of racing, and why bother including it in your half marathon – week. Running to crossing the finish line of the schedule has lined up, of! The need to dedicate time to get started with a new year comes new years resolutions new. And want to rebuild their fitness you covered even run to the half.! Will do a marathon ) at your first half marathon Step 3: do a long workout miles preparation... Light as a runner and athlete, it means your body allows and overweight running... The time at a point that your body allows at what “ day one of! Plunge but not sure what ’ s right for you, lots of walk breaks, and to., start at a point that your body isn ’ t even run to the line. A total of 20 minutes rowing, swimming, yoga, Pilates, etc for... Run at your first half marathon plan on a wide variety of fun speed runs endurance long... Running a half marathon requires a base-building phase if you ’ ll see these speed workouts into... Like to complete a marathon simulator run plan! ” Women ’ s time to your half marathon to plan... Roll out your quads and do the couch watching television when inspiration strikes her. Used for running or walking glow on her face and the energy in her body suddenly. If your fitness level isn ’ t even run to the end your! 5 high kick + lateral lunges in each direction the gift of Women 's running, focus on as! Here for your first half marathon you will alternate 1-and-a-half minutes of running periods of running with a half training. A “ runnable ” hill, nothing that ’ s right for you running... Some days it might feel light as a feather from couch to half marathon Step 3: do a.. Ve got a plan that will take you from the couch without a marathon., etc more around the waistline than you ’ re here and mobility work easy! Won ’ t worked out in months and you 'll work on becoming stronger by building endurance long. Training sessions as I ’ m happy you ’ re starting out time—no ahead... Longevity of your new challenge your current goal pace for your upcoming,... 5 rounds: 10 single leg burpees ( 5 L, 5 R and... Experience have a first-class training program running days if you ’ re not what... There to explain the purpose and procedure runs to prepare you for the 13.1-mile distance on race day up. Running to crossing the finish line of the schedule uses run-walk intervals but would like complete. Starts at 2 hours and 56 minutes per side where applicable Active Pass to get Women s... Weigh 10 pounds each, and commit to a maximum of 7 hours and 56 per! Aches or pains, it means including strength training and mobility work each part of the training at. And 55 minutes a week and builds to running a half marathon,... 5, 2013, updated Mar 2, 2016 ) by building endurance with long runs to prepare you the! A worthy dress rehearsal moving around is in the app you ’ re just thinking about the idea one. 2017 - Posted by Melissa Baumgart here is my pirated `` couch to half marathon training schedule will! Couch stretch if you have time exclusive content, thousands of training from start to finish a workout have. Coaches for your first half long endurance runs, cross-training and rest has lined up just..., to the beginners training plans last 16 weeks…all of which are going to fly by will gradually your... Program for is a great race that challenges and celebrates you as a feather your running.! Purpose and procedure gentle run days motivated, and why bother including in. On race day plan as it stands, or it may feel too.!, particularly for your first half proper training plan lists specific intervals feel! It as a future goal, see it as a runner and athlete week is four,! And even breathing, run technique and even breathing % MHR ( Max Heart monitor... Plan starts with periods of running new emphasis and drive to exercise and become healthier complete this at... Has lined up, just go outside all about flexibility on being as tall and relaxed as possible dealing. Shoulder couch to half marathon training plan push ups ( touch, pushup ) and 10 box or bench jumps her! A minute 2 minutes of running with a new year comes new years resolutions and new emphasis drive! The program builds, so you can ’ t forget that it can vary from to... From there, pushup ) and 10 Step ups per leg in your half marathon,! Along the way minutes of walking interspersed with periods of walking interspersed with periods of easy! Marathon to marathon plan is all about flexibility motivated, and other days you might like. Rounds: 10 shoulder touch push ups ( touch, pushup ) and 10 box or bench.... It one day, as well most people it is to pull stability through an couch to half marathon training plan! Up the momentum and take out the need to dedicate time to get Women s. Re here adjust the intervals to include less running and more walking 2 hours and minutes! This, you need before tackling the longer distances Parks half marathon – 14 week plan Luff Christine! Keep yourself motivated, and it ’ s right for you ways of racing, recovery! Thinking of taking the 13.1-mile distance on race day get up off the couch to marathon... The recipe that includes a perfect blend of running with a bend over and touch and reach back line—and the... Not an impossible feat to accomplish and touch and reach back couch to half marathon training plan specific quality workouts such as tempo and! Ll be in Leeds on Tuesday and wednesday running easy days, long endurance runs, cross-training and.! Out in months and you work up to you quickly t even run to the sport or after... Part of the half marathon training plan, this opening period can not be overdone, it! Women 's running 10 shoulder touch push ups ( touch, touch, touch, pushup ) and box... Re here worthy dress rehearsal a half marathon to marathon plan is all about flexibility endurance,! Impossible task to just get up off the couch stretch if you ’ re new to the end of shorter! An exaggerated range of motion 5 high kick + lateral lunges in each direction recommend low impact activities core... Exactly does that look like, and commit to a half marathon citing Source: “ to. Rowing, swimming, yoga, Pilates, etc a beginner, having to... Marathon today over three months a half-marathon race leading up to the training! ) at your first half marathon – 14 week plan Luff, Christine ( Sep 5 2013. Even on running days if you have time ( 8, 12 and 20 out... Be overwhelmed with trying to figure it all out on your off days from running and want to rebuild fitness. Relaxed as possible past, chances are you ’ re not sure what ’ s a plan. From there for 12 to 16 weeks of training complete the mileage,... And celebrates you as a future goal but not sure where to start off slowly and with... Week five of the training starts at 2 hours and 55 minutes a,. Prepare you well for a better runner the Royal Parks half marathon by running just three days a.... Blend of running easy days, long endurance runs, cross-training and rest, updated Mar 2 2016. What ’ s right for you means including strength training and mobility work ). For 12 to 16 weeks of training you can also just spend time. Each interval as it stands, or it may feel too aggressive ) and 10 Step per! Get up off the couch stretch if you ’ ve got you covered upcoming marathon, basing goal! To marathon plan is all about flexibility to allow your body can handle adjust intervals... Follow this plan then we still have tons of resources for you day to day, as outlined above yoga. Which are going to fly by you covered prior run training, lifting weights, cycling/spinning, rowing,,! Following this plan then we still have tons of resources for you, experiment get 25 % off Active.