COUCH TO HALF MARATHON TRAINING PLAN : KM WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest Day Walk / Run Rest Day Walk / Run Strength Training Rest Day Long Run 10 x 2 min walk 1 min run 1 Rest Day 15 x 1 min walk 1 min run 2 Rest Day Walk / Run Rest Day 15 x 0.5 min walk 1.5 min run 3 Rest Day Walk / Run Rest Day 10 x 1 min walk 2 min run 4 Rest Day 5 Rest Day 7 Rest Day 8 Rest Day 9 Rest Day 11 Rest Day 12 Rest Day 13 Rest Day 14 Rest Day Strength Training Walk / Run Long Run 15 x 1 min walk 1 min run 45-60 mins 15 x 1 min walk 1 min run 3k (walk if needed) Walk / Run Strength Training Walk / Run Long Run 15 x 0.5 min walk 1.5 min run 45-60 mins 15 x 0.5 min walk 1.5 min run 4k (walk if needed) Walk / Run Strength Training Rest Day 10 x 1 min walk 2 min run 45-60 mins Rest Day Training Run 5k Training Run Training Run 4k 3k 4k RPE: 3-4 RPE: 3-4 Training Run Training Run 4k 3k 4k RPE: 3-4 RPE: 3-4 Training Run Training Run 5k 7k 5k RPE: 3-4 RPE: 3-4 Training Run Training Run 5k 7k 5k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins Training Run Training Run Training Run Strength Training Long Run 5k 7k 5k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 Training Run Training Run Training Run Strength Training Long Run 5k 7k 5k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 Training Run Training Run Training Run Strength Training Long Run 7k 8k 7k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 Training Run Training Run Training Run Strength Training Long Run 7k 8k 7k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 Training Run Training Run Training Run Strength Training Long Run Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day Strength Training Long Run RPE: 3-4 45-60 mins RPE: 2-3 Training Run Strength Training Long Run RPE: 3-4 45-60 mins RPE: 2-3 Training Run Strength Training Long Run RPE: 3-4 45-60 mins RPE: 2-3 Training Run Strength Training 6k 7k 8k 10 k 8k 11 k 12 k 10 k 7k 8k 7k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 Training Run Training Run Training Run Strength Training Long Run 7k 10 k 7k RPE: 3-4 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 Training Run Rest Day Rest Day Easy Run Half Marathon Rest Day Easy Run 18 k 15 k 5k 5k 3k 21.1 k RPE: 3-4 RPE: 2-3 RPE: 2-3 RPE: 2-3 Around 13k Around 15k Around 13k 17 k 18 k 25 k 27 k 25 k 28 k 34 k 32 k 40 k 39 k 34 k HALF MARATHON PHASE Rest Day 10 Walk / Run Around 9k 10K PHASE Rest Day 6 15 Walk / Run 45-60 mins 2.5k (walk if needed) 5K PHASE Rest Day 10 x 2 min walk 1 min run Weekly Mileage