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Couch To Half Marathon Training Plan

Author

Marathon Handbook

All plans by this Coach

Length

15 Weeks

Plan Description

Our Couch to Half Marathon Training Plan is our classic training plan for new runners looking to nail their Half Marathon!

Specifically designed to get you from the ‘getting started’ phase to the finish line of your half marathon, this training plan gradually increases your mileage over 15 weeks to ensure you build endurance without overdoing it.

The plan is designed with a ‘tiered’ approach, working to get you to the 5k milestone, then the 10k milestone, before reaching the half marathon mark.

Although the plan spans 15 weeks, it is designed to be stretched out to suit your ability level and needs – once you reach a milestone, you can pause there until ready to progress.

Who is it for?: New runners looking to finish their half marathon! It’s best suited for those runners who don’t have an ambitious finishing time in mind, as the focus is not on speed but on gradually – and safely – building that mileage up.

How Long?: 15 weeks, as a minimum. As you reach each milestone, you can pause until ready to progress further.

The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in. It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage. The plan includes one cross-training day per week and two rest days.

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
14mi 13mi
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
14mi 13mi
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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