Half Marathon Training for the Beginner

This is a walk/run training program.

I typed up my training plan and I thought……why not post it here? Maybe, I can get some “virtual” support. Maybe there are a few of you out there that think……NO WAY could I do something like this.

That is when I step in and say YES, YOU CAN! If I can, you can.

A month ago, I weighed over 200lbs and started exercising for the first time in four years (at least regular exercise).

I am now under 200lbs and I can finally feel my stomach muscles again. I can run three minutes without stopping and recover in a minute walking. I am not even having to push myself too hard (not saying it’s easy).

I’m slightly ahead of this training plan, but I am still going to start at the beginning.

The numbers represent run/walk time. So, week one is running 2 mins and walking 1 minute until you complete the mileage.

As you can see, the progression covers 12 weeks to gradually build you up to a half-marathon. I do NOT run fast. It is slow and steady (so I don’t get winded).

You will know your pace when you start, it’s the one where you can talk (or sing) without dying (sorta).

Can I encourage you? Do you need a plan?

This week starts week 1….

Jan. 23-29
Week 1-

    Tues- 2 miles – 2/1 run/walk intervals
    Thurs- 2.5 miles – 2/1 run/walk intervals.
    Sat- (long run) This is our Frosty Frog 5K
    Sun – 2 mile recovery walk

Jan 30-Feb 5
Week 2-

    Tues- 2 miles- 2/1 run/walk intervals
    Thurs-3 miles- 2/1 run/walk intervals
    Friday- Cross training (elliptical) or rest
    Saturday-(long run) 3.50 or 4 miles – 2/1 run/walk intervals
    Sunday- 2.5 mile recovery walk

Feb.6-12
Week 3-

    Tues- 2.5 miles – 2/1 run/walk intervals
    Wed- Cross training (elliptical)
    Thurs- 3 miles – 2/1 run/walk intervals
    Saturday- (long run) 4 miles – 2/1 run/walk interval
    Sunday – 2 miles recovery walk

Feb. 13-19
Week 4-

    Tues- 2.5 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 3 miles – 3/1 run/walk intervals
    Saturday- (long run) 5 miles – 3/1 run/walk intervals
    Sunday- 2 miles recovery walk

Feb. 20-26
Week 5-

    Tues- 3 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 3 miles – 3/1 run/walk intervals
    Saturday (long run) – Cowtown 10K (6.2miles) 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Feb. 27-Mar. 4
Week 6 –

    Tues – 4 miles – 3/1 run/walk intervals
    Wed- Cross- training
    Thurs- 4 miles – 3/1 run/walk intervals
    Saturday (long run) – 7 miles – 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Mar 5-11
Week 7 –

    Tues – 4 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 4 miles 3/1 run/walk intervals
    Saturday (long run) 8 miles – 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Mar. 12-18
Week 8 –

    Tues- 4 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs-3 miles – 3/1 run/walk intervals
    Saturday- (long run) 9 miles – 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Mar. 19-25
Week 9 –

    Tues- 5 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 4 miles – 3/1 run/walk intervals
    Saturday (long run) – 10 miles – 3/1 run/walk intervals
    Sunday – 3 mile recovery walk

Mar. 26-Apr. 1
Week 10 –

    Tues- 4 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 3 miles – 3/1 run/walk intervals
    Saturday (long run) – 11 miles 3/1 run/walk intervals
    Sunday – 3 mile recovery walk

April 2-8
Week 11 –

    Tues- Cross Training
    Wed- 3 miles 3/1 run/walk intervals
    Thur- Cross Training
    Saturday (long run) – 5 miles – 3/1 run/walk intervals
    Sunday – 2.5 mile recovery walk

April 9-15
Week 12-

    Tues- 2 miles – 3/1 run/walk intervals
    Thurs- 20 mins – 3/1 run/walk intervals
    Saturday (day before race) – Walk 20 mins.
    Sunday – RACE DAY — Big D HALF MARATHON (13.1mile)

I’m ready. I’ve set my goal (without fear).

What about you?

Goals are the fuel in the furnace of achievement.
Brian Tracy, Eat that Frog

25 thoughts on “Half Marathon Training for the Beginner

  1. Pingback: Half Marathon Training for the Beginner | Best Way to Promote Your Blog | BlogHyped

  2. I am so so so SO proud of you!
    I think that people think that they can slip on their running shoes and do it all NOW.
    When they realize it’s not as easy at that, I’m sure that a lot of them get discouraged.
    I’m glad that you’re taking it nice and slow and at your own pace.
    I’m rooting for you on the sidelines!!

    Like

  3. Way to go on the progress. I’m not a runner but I do walk everyday. I take at least one of my daily walks with my daughter and she uses an app on her phone and then posts to facebook. It’s fun to see how far I’ve walked in a week and how many calories I’ve burned.

    Like

  4. Thank you for sharing, it is so inspirational. I used to be very in shape and ate well, my dietary and exercise habits completely backslid these past two years, I’ve gone from from 110 pounds to 142 pounds (at 5’1″) and feel like I’m in someone else’s body. I often feel overwhelmed at the thought of getting back in shape so I appreciate this.

    I love those blocks (dice?), can I ask where you got them? I like to leave motivational objects like that on my desk as reminders.

    Like

  5. Wow, good luck! I hate running, seriously. I’d love to do a marathon but it freaks me out. I know enough people who do them that I know I could get the help/training I need but gah! LOL

    Like

  6. Pingback: No Distance Left Run Running Time

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