Once you’re a Premium member in the app you can explore the 30 Day Challenge or the Beginner Running Program we mentioned earlier. Here’s a training schedule that will take you from the couch to your half marathon starting line on race day. 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. Use your rest days to focus on injury prevention techniques such as mobility drills and foam rolling, proper hydration and nutrition, and getting quality sleep. Most training plans last 16 weeks…all of which are going to fly by! Whew, that was a busy week! Such is the nature of running! Or maybe you’re just thinking about the idea of one it as a future goal. If this is the case, simply adjust the intervals to include less running and more walking. Jan 8, 2017 - Posted by Melissa Baumgart Here is my pirated "Couch to Half-Marathon" training program. Just check it out in the app! Both programs will help you build the base you need before tackling the longer distances. Better to start off slowly and surely with those gentle run days, cross-training, and recovery days to ensure the longevity of your new challenge. We’ve got a plan that will carry you from the sofa to the start line—and across the finish too! It will get you to the finish line with the results you want. , so you won’t be overwhelmed with trying to figure it all out on your own. You may be able to follow this plan as it stands, or it may feel too aggressive. For shorter runs, you can push yourself a bit more for speed – but for long runs, your goal is just to finish it. 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. , and Coach Nate will be there to explain the purpose and procedure. Using methods such as walk/run/walk is a great way to use short stints of running with a walking recovery built in. THURSDAY: Run for 2 miles. 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. The general overview of this particular season plan can be found [].The specific workouts, below, have all been developed from the season plan. Some days it might feel like your feet weigh 10 pounds each, and other days you might feel light as a feather. 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). Don’t forget that it can vary from day to day, as well. 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. Although this plan lists specific intervals, feel free to adjust it to make it fit for you. Too easy? Hips: follow with 5 high kick + lateral lunges in each direction. 5 minutes thoracic spine (upper back) and shoulder work, 10 minute run progressing from easy to moderate effort, 1 round: 10 sprawls, 10 squats, 10 hip circles per leg, 10 elbow touches per side, 10 forward/backwards arm swings. Create a personalized feed and bookmark your favorites. Half-Marathon Training Plan. 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. For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking. SUNDAY: 13.1 half marathon. Adjust each interval as it feels appropriate for you. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. This training plan maxes out at 24-miles per week and requires no more than 4 days of running per week. Print out your 12-week training plan Before even looking at what “Day One” of the schedule has lined up, just go outside. Once you’re a Premium member in the app you can explore the 30 Day Challenge or the Beginner Running Program we mentioned earlier. 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. More specific week-by-week coaching has been added to empower app users to feel more confident as … You’re kidding yourself if you think you’re going to jump into day 1 of a marathon training plan with little to no running/aerobic work under your belt. At The Run Experience, we’ve got you covered. When you’re leaning forward in a lunge, you’re building strength through the same movement patterns as running, but with a greater range. 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. Adjust each interval as it feels appropriate for you. Try this follow-along workout from Coach Holly when you’re starting out. The training starts at 2 hours and 55 minutes a week and builds to a maximum of 7 hours and 56 minutes per week. Choose height on ability. exercises (a favorite of our members), run technique and even breathing. Because when you push to run longer miles too quickly, your risk for injury skyrockets. 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