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