Half Marathon Training Plan
Half Marathon Training Plan
Training plan for half marathon by Coach Cleve
Email Coach Cleve for any questions: [email protected]
Couch to 1/2 marathon (12 weeks + race week plan)
Note: when you begin your 60 minute run/walks begin carrying water with you and sip on it as you go...drink when thirsty. For every run/walk longer than 60 minutes, including your race, carry your water and bring fuel (a GU, Gel, etc. apx 100 calories) and fuel at the 45 minute mark...for the race, bring three+ fuel sources, one 10 minutes before the start of the race, and then fuel every 45 minutes during the race.
Week 1
Mon-20 minute walk
Tue-light stretching and strength routine
Wed-20 minute walk
Thur-rest
Fri-light stretching and strength routine
Sat-30 minute walk
Sun-rest
Week 2
Mon-30 minute walk
Tue-light stretching and strength routine
Wed-30 minute walk
Thur-rest
Fri-light stretching and strength routine
Sat-45 minute walk
Sun-rest
Week 3 *see note about water and fuel at top*
Mon-45 minute walk
Tue-light stretching and strength routine
Wed-45 minute walk/run (walk 10, jog 3, walk 5, jog 3, walk 5, Jog 3, walk 16)
Thur-rest
Fri-light stretching and strength routine
Sat-60 minute walk/run (walk 15, jog 3, walk 5, jog 3, walk 5, jog 3, walk 5, jog 3, walk 18) *see note about water and fuel at top*
Sun-rest
Week 4 *see note about water and fuel at top*
Mon-45 minute walk
Tue-light stretching and strength routine
Wed-45 minute walk/run (walk 10, jog 4, walk 5, jog 4, walk 5, Jog 4, walk 13)
Thur-rest
Fri-light stretching and strength routine
Sat-60 minute walk/run (walk 15, jog 4, walk 5, jog 4, walk 5, jog 4, walk 5, jog 4, walk 14) *see note about water and fuel at top*
Sun-rest
Week 5 *see note about water and fuel at top*
Mon-45 minute walk
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 15, jog 4, walk 5, jog 4, walk 5, jog 4, walk 5, jog 4, walk 14) *see note about water and fuel at top*
Thur-rest
Fri-light stretching and strength routine
Sat-60 minute walk/run (walk 15, jog 5, walk 4, jog 5, walk 4, jog 5, walk 4, jog 5, walk 13) *see note about water and fuel at top*
Sun-rest
Week 6 *see note about water and fuel at top*
Mon-60 minute walk/run (walk 15, jog 4, walk 5, jog 4, walk 5, jog 4, walk 5, jog 4, walk 14)
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 15, jog 5, walk 4, jog 5, walk 4, jog 5, walk 4, jog 5, walk 13)
Thur-rest
Fri-light stretching and strength routine
Sat-70 minute walk/run (walk 15, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 13) *see note about water and fuel at top*
Sun-30 minute easy recovery walk
Week 7 *see note about water and fuel at top*
Mon-60 minute walk/run (walk 15, jog 5, walk 4, jog 5, walk 4, jog 5, walk 4, jog 5, walk 13)
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 10, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 8)
Thur-rest
Fri-light stretching and strength routine
Sat-80 minute walk/run (walk 15, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 13) *see note about water and fuel at top*
Sun-30 minute easy recovery walk
Week 8 *see note about water and fuel at top*
Mon-60 minute walk/run (walk 10, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 8)
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 10, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 7)
Thur-rest
Fri-light stretching and strength routine
Sat-90 minute walk/run (walk 15, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 7) *see note about water and fuel at top*
Sun-30 minute easy recovery walk
Week 9 *see note about water and fuel at top*
Mon-60 minute walk/run (walk 10, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 8)
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 10, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 7)
Thur-rest
Fri-light stretching and strength routine
Sat-90 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, ,walk 2, jog 5, walk 5) *see note about water and fuel at top*
Sun-30 minute easy recovery walk
Week 10 *see note about water and fuel at top*
Mon-60 minute walk/run (walk 10, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 7)
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 5, walk 5)
Thur-rest
Fri-light stretching and strength routine
Sat-90 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, ,walk 2, jog 5, walk 5) *see note about water and fuel at top*
Sun-30 minute easy recovery walk
Week 11 *see note about water and fuel above*
Mon-60 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 5, walk 5)
Tue-light stretching and strength routine
Wed-60 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 5, walk 5)
Thur-rest
Fri-light stretching and strength routine
Sat-90 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, ,walk 2, jog 5, walk 5) *see note about water and fuel at top*
Sun-30 minute easy recovery walk
Week 12 *see note about water and fuel at top*
Mon-60 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 5, walk 5)
Tue-light stretching and strength routine
Wed-40 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 5, walk 5)
Thur-rest
Fri-light stretching and strength routine
Sat-60 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 5, walk 5)
Sun-30 minute easy recovery walk
Week 13--RACE WEEK--
Mon-rest
Tue-30 minute easy recovery walk
Wed-45 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 7)
Thur-30 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2)
Fri-rest
Sat-20 minute brisk walk
Sun-RACE PLAN: *see note about water and fuel at top*
1/2 marathon--20 minute walk/run warmup prior to race (walk 10, jog 8, walk 2) for the race, start out running easy and build your pace as you go to finish the last 1/2 of the race at a steady, strong and comfortable pace....walk the up hills and utilize 2 minute walks at the aid stations if you need a little recovery...have fun!
Cleve Shaw
AA, Fitness Professional and Coach, AFAA PFT
"Don't just fill the void,
FEED the machine!"
www.facebook.com/groups/BEVCHALLENGE/
Text 808-230-1906
"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudly shouting, 'Wow! What a ride! Thank You, Lord!'"
Beth Moore