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

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

Running With My Shadow

Sometimes she runs beside me….

Sometimes she runs behind me….

Sometimes she runs before me….

Each step I take, I follow her.

Pondering her every motion and appearance.

For where she is and what is she doing.

How much longer can my shadow keep up….

Is she falling behind or getting in front?

It’s a close race.

I hear the crush of shoes scuffing the sidewalk. The light moves and my shadow disappears.

I run without her.

In the quiet.

In the dark.

I wait.

And she appears as I pass under the next beam of fluorescent.

She looks more confident than me. Like she could run forever.

But I know I can’t. I have another minute.

I wish for her strength.

Two more shadows emerge from the front and the back.

There are three of us running in sync.

Our own little club.

In time, they drop away and it’s just the two of us again.

Running….. and ……breathing.

Breathing….. and ……running.

Into the night.

Under the lights.

With one goal in mind.

To finish what we started.

My 5K is Saturday….I have trained three out of the five weeks I had to prepare. Considering that, I am pretty happy with where I am at. My biggest success was leaving the treadmill and running with my shadow in the evening. It is my peace, my time, and my sanity. I hope to keep night running until I *do* finish my goal of a marathon. Looks like me, and my shadow will log a lot of miles. I can’t wait…..

Operation 5K

My mission, if I choose to accept it, is to run a 5K on January 7th, 2012.

A 5K appropriately named the Freeze Your Butt Run Jiggle Butt Run.


I have signed up with Team Sassy Pants. Thank God, it’s not Team Fancy Pants, because those are hard to run in.

Part of this operation includes joining a program that would help me find that ever elusive exercise time.


So, I joined the office building gym and I found it (finally!).

But, I am truly starting over. Some of you may remember, in 2006, I lost 50lbs. I was a weight loss success story on ediets.com. I ran two half-marathons, one in 2007, and one in 2008.

Then? Who knows? I could give you a thousand reasons, but in the end, I did what I said I’d never do.

Gain the weight back, and lose my athleticism. Fail!


Day one on the treadmill……this is not a bad number in 30mins – 1.62 miles. It was a little strange that the TV was stuck on a weight loss infomercial the entire time.


My personal best distance on the elliptical 4.35 miles……this is the number to beat in my thirty-minute time frame. I did this yesterday after eight days of working out in a row.


Today on the treadmill after completing nine days of working out. I did a walk/run combo to a couch to 5K program and went two miles in 32 mins. Sorry it’s blurry, I was walking, and trying to shoot at the same time. It’s a wonder I didn’t hurt myself!

So, I am back on track. I am using the lose it app and sparkpeople.com to keep my stats recorded and accountable.

I have not gone crazy on what I eat. Just eating less (mainly because exercise does not make me as hungry) and making decent choices.

I’m looking forward to this change in my life. I watched the Biggest Loser contestants compete in a marathon the other night and it sparked a pretty big dream in me. One that I’ve had for a while, but it never seemed possible. One that I was HALF way to just a few years ago, but I’ll get back to it.

I’m starting the same was as I did before. Run a 5K and rally support.

I just hope my body remembers how to do all this at forty.

From Fit to Flab

Well, since I was bullied by BOOSHY to BE in the BUFF challenge. Ha, just kidding! I voluntarily offered myself as a sacrifice to participate, FOR MY OWN GOOD. Yes indeed.

Please, see my BUFF-TOBER page, and join the challenge. This time of year (the last three weeks) in October is soooo hard. No you DON’T need to buy trick or treat candy a few weeks early. Take my word for it, the store will NOT run out!

Some of my friends know my story about my previous buffiness, for those that don’t, here is the walk of shame recap.

January 1st, 2006 at noon (yes, I remember the exact time), I smoked my last cigarette. A habit formed at age sixteen in France, and from watching my mother smoke my whole life, was finally (heh) snuffed out.

Now, I had been told to form a NEW habit in place of the old. Preferably a good one and not like a crack pipe or something. So, I began exercising and drinking water.

Craving a cig? Down a glass of water and exercise. It worked. I was hooked. I joined E-diets, began a challenge team, and started posting on the message boards for support.

Eventually (okay, six months), I lost 47lbs. I became captain of a diet/fitness team, started training for a half marathon, began moderating my own message board, and was a success story – featured on the front page.

Life was FAB. I had it all down. Then, I divorced and everything went downhill. Not all at once, but gradually, and I pretty much gained it all back, three years later.

I am not in as bad of shape as when I began in 2006, no way no how. I couldn’t have ran a mile by just walking out my front door (like I do now) with no training. However, I am far from my best fitness level. My stride is to regain my endurance, and began anew, a quest to lose what I gained. And gain what I lost, which was my drive and purpose.

If you need some support, join some fellow bloggers, and give it a go. HALF of October is already over, SEE, I made it easy for you.

Don’t delay! Walk, swim, bike, kickbox, and run to this challenge. I triple dog DARE you! Plus, I need all the support I can get. For me? Please?