From Couch to Half Marathon: Your 16-Week Training Blueprint

A half marathon is a challenging race that covers a distance of 13.1 miles (or 21.1 kilometers). If you consider yourself unfit or a beginner, it’s important to gradually build your fitness level and stamina over time. A 16-week training schedule is a good choice for preparing for a half marathon. Here’s a detailed plan to help you get started:

Week 1-4: Building a Base

• Week 1:

  • Monday: Rest or light stretching.
  • Tuesday: 20-30 minutes of brisk walking or easy jogging.
  • Wednesday: Rest or light stretching.
  • Thursday: 20-30 minutes of brisk walking or easy jogging.
  • Friday: Rest or light stretching.
  • Saturday: 30-40 minutes of easy jogging or walking.
  • Sunday: Rest.

• Week 2-4:

  • Increase your jogging time by 5-10 minutes each week.
  • Continue with the two rest days each week.

Week 5-8: Building Endurance

• Week 5:

  • Monday: Rest or light stretching.
  • Tuesday: 35-45 minutes of jogging.
  • Wednesday: Rest or light stretching.
  • Thursday: 35-45 minutes of jogging.
  • Friday: Rest or light stretching.
  • Saturday: 45-60 minutes of jogging.
  • Sunday: Rest.

• Week 6-8:

  • Continue to gradually increase your jogging time.
  • Add one day of cross-training per week (cycling, swimming, or strength training) to improve overall fitness.

Week 9-12: Adding Speed and Distance

• Week 9:

  • Monday: Rest or light stretching.
  • Tuesday: 45-55 minutes of jogging with some intervals (run at a faster pace for 1-2 minutes, then recover with a slower pace for 1-2 minutes, repeat).
  • Wednesday: Rest or light stretching.
  • Thursday: 45-55 minutes of jogging with intervals.
  • Friday: Rest or light stretching.
  • Saturday: 60-75 minutes of steady-paced jogging.
  • Sunday: Rest.

• Week 10-12:

  • Continue to increase your jogging time.
  • Include one day of hill training per week to build strength and endurance.

Week 13-16: Tapering and Final Preparations

• Week 13:

  • Monday: Rest or light stretching.
  • Tuesday: 45-50 minutes of jogging at a comfortable pace.
  • Wednesday: Rest or light stretching.
  • Thursday: 40-45 minutes of jogging with intervals (less intense than previous weeks).
  • Friday: Rest or light stretching.
  • Saturday: 30-40 minutes of easy jogging.
  • Sunday: Half marathon race day!

• Week 14-16:

  • Gradually reduce your jogging distance and intensity to allow your body to recover and prepare for the race.
  • Focus on maintaining a healthy diet and staying hydrated.
  • Rest well during the final week leading up to the race.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions. Listen to your body, and if you experience pain or discomfort, don’t hesitate to adjust your training schedule or seek medical advice. Good luck with your half marathon training!