Marathon HandbookAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
Day Off x2
|Workouts Per Week
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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