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
Great. Good luck with your goals.
I use an application on my smart phone from Adidas to help me setting goals and record the progress.
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Oh man, I really could have done without eating that funfetti tonight. Guilt setting in. You can do it! This post helped me get motivated too so thanks!
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Good luck! You can doooo it!
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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!!
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I am so excited for you…You can do it! I’ll be rooting for you from afar! Go, Angelia!
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Okay, I printed out this plan and am challening myself to complete it! Wish me luck… I’m gonna need it!!!
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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.
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Oh man!! I feel so guilty for not working out in months!! Your cyber guilting me into you joining you in getting fit this year 🙂
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Looks like a very reasonable schedule, but i think I’ll just wait here and meet you when you get back, okay?
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Wow you totally put me to shame! Go for it!
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Good luck to you and all the others that are going for it! You can do it!
I’m happy I’m sticking to my schedule so far, let’s keep it going!
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good luck on accomplishing your goals..
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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.
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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
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Good luck!! You can do this. Youu’ve worked hard to meet your goals. You are such an inspiration.
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Good luck!!
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Good luck With your goal. 🙂
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Woo hoo! You can do it.
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That’s so awesome! I’m so excited for you. You’ll reach those goals in no time.
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Congrats on your weight loss! Keep up the good work!!
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good luck – I would need a Rickshaw to follow you …
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I am so proud of you!
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looks like a good training plan………….. Cheers
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