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. Every few weeks this distance will drop to allow your body time to recover. You’ll start out with 3 miles and build from there. As the program builds, so does your running time. For instance in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. The run-walk workouts start with a walking warm-up (not listed in the chart), then alternate time running with time walking and ﬁnish with a walking cool-down. Understanding the Half Marathon Training Plan Perform only the intervals that feel comfortable for your body so that you’re able to cover the distance more safely and reach race day without injury. If this is the case, simply adjust the intervals to include less running and more walking.

You may be able to follow this plan as it stands, or it may feel too aggressive. Although this plan lists specific intervals, feel free to adjust it to make it fit for you. At first glance, you’ll notice that the schedule uses run-walk intervals.

The Couch to Half Marathon Plan is all about flexibility. Here’s how you’re going to make it 13.1 miles. 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. How can you run a half marathon when you can’t even run to the end of your block? You haven’t worked out in months and maybe you’ve never run before in your life. You see the glow on her face and the energy in her body and suddenly you realize: This is it. You hear a woman on the news recount her story of going from feeling unhealthy and sluggish to running a half marathon.

You’re sitting on the couch watching television when inspiration strikes. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

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