we’ve got a plan that will carry you from the sofa to the start line—and across the finish too! you hear a woman on the news recount her story of going from feeling unhealthy and overweight to running a half marathon. you see the glow on her face and the energy in her body and suddenly you realize: this is it! i want to run a half marathon! how can you run a half marathon when you can’t even run to the end of your block? good question, and here’s a simple answer: you start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. the couch to half marathon plan is all about flexibility. you may be able to follow this plan as it stands, or it may feel too aggressive. if this is the case, simply adjust the intervals to include less running and more walking.
the run-walk workouts start with a walking warm-up (not listed in the chart), then alternate minutes of running with minutes of walking and ﬁnish with a walking cool-down. as the program builds, so does your running time. every few weeks this distance will drop to allow your body time to recover. the long workout will be vital to teaching your body how to spend time on your feet, utilize fat as an energy source and simulate the half-marathon distance. because when you push to run longer miles too quickly, your risk for injury skyrockets. ten miles is plenty to prepare you well for a half-marathon race. if you’re struggling to finish a workout or have aches or pains, it means your body isn’t recovering properly. whether you develop your own run-walk interval of choice or follow the schedule as is, by the end of this plan, you’ll be able to decide for yourself to run the whole way on race day or to use run-walk intervals to cover the distance. within 20 weeks, you’ll go from thinking about running to crossing the finish line of a half marathon!
as the program builds, so does your running time. once a week, you will do a long workout. you’ll start if you’re a beginner runner or running a race for the first time, this couch to half- marathon training plan gives you a full in 12 weeks. the couch to 10k training program uses the walk/run method which is very popular among beginner, couch to half marathon training plan 12 weeks, couch to 10k training plan, couch to 10k training plan, couch to half marathon pdf, half marathon training schedule for beginners.
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