This is Couch to 21k (13miles) running plan for beginners to improve rapidly in just 24w. Ideally we would recommend 48weeks or a year to get to your first half-marathon. Here we plan an improved, subtle gradual step up to 21k/13m by training three times per week from pretty much zero, so we guarantee you will find this easier than some plans.
OVERVIEW
Each week has threee workouts and planned rest days. Think of the weekend run as your longer effort.
Each workout usually start with a 2-5min warm-up walk and the main effort is either intervals (alternating walking and running) or a longer run. Initially you will be walking or running 30 minutes a session, three days a week, but over time it we increase the duration up to a maximum of 90min run.
PACE FROM HR
50-60% = Recovery pace
60-70% = Slow jog
70-80% = Steady
80-90% = Tempo
90%+ = Race pace
TIPS
Don't worry about your running/jogging speed initially
You can move (replace) any days/days-off to any other day of the week
Where a session has multiple activities (intervals) go easy at first but try and finish strong
Initially, run for time (eg 5mins) but at the end you can run against a set distance
By all means run in a group but try and stick with your pace and plan or else you will crash
Keep in mind you will improve if you slowly do more each week
Don't worry if you don't hit the target every time, if necessary you can repeat the session or even the week
If you feel like you cannot progress, repeat the current week, then move on
10k is not as easy as people say, but I am sure you can do it if you train.
Good luck from the FFT team!!
ps. any questions feel free to email us on coaching@fastfitness.tips
LINKS
https://fft.tips/tp
cycling plans
https://fft.tips/tp_run
running plans