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Wednesday, January 14, 2015

From Couch to Half a Marathon in 14 weeks FULL plan

Today was the first ACTIVE day of our From Couch to Half a Marathon Challenge, this challenge actually starts with a Day of Rest, so it officially started yesterday... But you're still on time to jump right in and join us! I am excited to see how this challenge is already motivating people to get movin'!

Today I got new running shoes! Woohoo! Mine were a sad thing to look at... especially in the inside... so they were very necessary to be able to do this without injuries... If you need good running shoes this is the time! Before we get into the higher mileage of our challenge!

Today my friend Venessa (who has also accepted this challenge) posted this on my fb:

 Made me laugh but it's so true... It's interesting that sometimes we actually wait until "we feel good" to exercise... But ... if you haven't tried it yet... I promise you... You will never feel good enough to do it.. and you'll actually feel your best right after! I love the feeling of accomplishment I get when I get things done... "Good things happen when you don't give up"

It's easy to step off the treadmill, to snooze the alarm, to not go any further... But the reward and satisfaction you get when you push through is AMAZING... And a great booster for your next work out! 
  
... I am now going to share the FULL schedule here ... I hope you too will take the challenge (Remember you can start in a day that best works for you and your schedule)



WEEK 1
Tuesday – Rest
Wednesday – Run/Walk – 2 Miles
Thursday – Low Impact Cross Training 30 Minutes
Friday – Run/Walk – 2 Miles
Saturday – Rest
Sunday – Run/Walk 3 Miles
Monday – Walk 2 Miles


WEEK 2
Tuesday – Rest
Wednesday – Run/Walk 3 Miles + Strength Training for 20 minutes
Thursday – L.I. Cross Training 30 Minutes
Friday – Run/Walk 2 Miles
Saturday – Rest
Sunday – Run/Walk 3 Miles
Monday – Walk 2 Miles


WEEK 3
Tuesday – Rest
Wednesday – Run/Walk 3 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 30 Minutes
Friday – Run/Walk 2 Miles
Saturday – Rest
Sunday: Run/Walk 3 Miles
Monday: Walk 2 Miles
 


WEEK 4
Tuesday – Rest
Wednesday – Easy Run 2 Miles + Strength Training (20 Min)
Thursday – L.I. Cross Training 30 Min.
Friday – Easy Run 3 Miles
Saturday – Rest
Sunday – Easy Run 4 Miles
Monday – Walk 3 Miles


WEEK 5
Tuesday  -  Rest
Wednesday – Easy Run 3 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Easy Run 3 Miles
Saturday – Rest
Sunday – Easy Run 5 Miles
Monday – Run/Walk 3 Miles


WEEK 6
Tuesday  -  Rest
Wednesday – Easy Run 3 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Easy Run 3 Miles
Saturday – Rest
Sunday – Easy Run 6 Miles
Monday – Run/Walk 3 Miles



WEEK 7
Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Easy Run 4 Miles
Saturday – Rest
Sunday – Easy Run 7 Miles
Monday – Run/Walk 3 Miles


WEEK 8
Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Tempo Run 4 Miles
Saturday – Rest
Sunday – Easy Run 8 Miles
Monday – Run/Walk 3 Miles



WEEK 9
Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 45 Min.
Friday – Tempo Run 4 Miles
Saturday – L.I. Cross training 30 Min. or Rest
Sunday – Easy Run 9 Miles 
Monday – Run/Walk 4 Miles



WEEK 10
Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Tempo Run 4 Miles
Saturday – Cross Training 30 Min. or Rest
Sunday – Easy Run 10 Miles
Monday – Run/Walk 3 Miles



WEEK 11
Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Tempo Run 4 Miles
Saturday – Cross Training 30 Min. Or Rest
Sunday – Easy Run 10 Miles
Monday – Run/Walk 3 Miles 



WEEK 12

Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)
Thursday – L.I. Cross Training 40 Min.
Friday – Tempo Run 4 Miles
Saturday – Rest
Sunday – Easy Run 11 Miles
Monday – Run/Walk 3 Miles

WEEK 13

Tuesday  -  Rest
Wednesday – Easy Run 4 Miles + Strength Training (20 min.)
Thursday – L.I. Cross training 40 Minutes
Friday – Easy Run 4 Miles
Saturday – Rest
Sunday – Easy Run 6 Miles
Monday – Run/Walk 3 Miles



WEEK 14

Tuesday  -  Rest
Wednesday – Easy Run 4 Miles
Thursday – Rest
Friday – Easy Run 3 Miles
Saturday – Rest
Sunday – Easy Run 2 Miles
Monday – Half Marathon!!! (13 miles)


  • Strenght Training (ST) - (sessions of 20 minutes) (push-ups, squats, lunges, deadlifts, planks, etc)
  • Easy Runs (ER): Runs at a comfortable, conversational pace. No huffing or puffing involved.
  •  Run/Walk (R/W): (Alternate between running and walking), you must walk at a brisk pace to make your transition to running easier. (run about a minute and walk about a minute, you can and should increase your running times as it gets easier).
  • Walks (W): You’ll walk some of your miles so you can safely build your fitness, but keep a brisk pace.
  •  Tempo Runs (TR): Run at a faster pace, it should be harder than the Easy Runs but not so hard that you can't breath, this runs should improve your speed and resistance, you can actually start at a more comfortable pace and increase your speed after you are all warmed up, when you are done with your run you can add a few minutes of walking at a relaxed pace.
  • Cross Training (XT) - Low Impact - (like cycling, swimming, elliptical), what you do will be your choice, but it is important that you do not skip these exercises.


This whole plan is not of my own making, I got the great idea from: Women's Running , I just adapted it to what works best for me. Remember to do some stretching and warm up before you start each run!



© Paloma K.

8 comments:

Venessa Christian said...

OH NO my post didn't post. That's okay I'll type it again..LOL. you are so right when you say there is never a good time to do this. I'm so thankful for you and your encouragement. I don't think I've ever ran 13 miles in my entire life. I felt slightly overwhelmed but I now that we are taking it day by day and I'll feel so awesome physically and accomplished. Let's do this!! 🏃🙌😃

Venessa Christian said...

OH forgot to add thank you so setting our schedule for us! I changed mine up a bit like you suggested, but still getting my run/exercise in. :)

Paloma said...

Yes, let's do it, I know you can do it, and when things get hard well that's what friends are for.

Paloma said...

You are very welcome.

Paloma said...

Oh and don't worry, I have never run 13 miles either, it does sound scary at first, but let's take it all one step at a time.

Venessa Christian said...

Yes SO true!

Lisa Turner said...

I did this a few years ago. Never ran in my life and decided in January that I would run a 1/2 marathon in March. I've completed 3 1/2 marathons and several 10 & 5Ks since. I always tell everyone, if someone told you that you had to travel by foot 13 miles tomorrow, you could probably do it, but it would take forever and you may be a near dead after. ;) If you train, it just makes it possible to finish without feeling like you will never be able to move again! I haven't done one since 2012 and would love to get back to it! We'll see if I can keep up with an infant at home. Going to try though!

Paloma said...

Lisa, I had already replied but I am not sure what happened, I am just very happy you joined this challenge, thank you for sharing your story, it is so encouraging... I know you got this and I look forward to running with you and hearing how you do.