Couch to Marathon

It is amazing to me how close 2015 is coming upon us!  I plan to run 2-3 Half Marathons as part of my training program to get up to speed and ready for the Full Marathon in 2016.  So I found this training program that is a year long for the marathon!

 

It starts out pretty easy but it has sprints in there which will really help me a lot! Here it is…

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 2A Off 2A Off Off 2A Off 6
Week #2 2B Off 2B Off Off 2B Off 6
Week #3 2C Off 2C Off Off 2C Off 6
Week #4 2D Off 2D Off Off 3E Off 7
Week #5 2F Off 2F Off Off 3G Off 7
Week #6 3G Off 3G Off 2F 3H Off 11
Week #7 3H Off 3H Off 3G 4I Off 13
Week #8 3H Off 2 Off 3H 4I Off 12
Week #9 2 Off 3J Off 2 5K Off 12
Week #10 2.5 Off 3J Off 2.5 5K Off 13
Week #11 2.5 Off 4L Off 2.5 5K Off 14
Week #12 2 Off 3 Off 2 5M Off 12
Week #13 3 Off 4N Off 3 6* Off 16
Week #14 3 Off 4N Off 3 6* Off 16
Week #15 3 Off 4N Off 3 7* Off 17
Week #16 3 Off 4N Off 3 7* Off 17
Week #17 3 Off 4N Off 3 8* Off 18
Week #18 3 Off 5O Off 3 8* Off 19
Week #19 3 Off 5O Off 3 9* Off 20
Week #20 3 Off 6P Off 3 9* Off 21
Week #21 3 Off 6P Off 3 10* Off 22
Week #22 3 Off 8Q Off 3 10* Off 24
Week #23 3 Off 6P Off 3 12* Off 24
Week #24 3 Off 6P Off 3 12* Off 24
Week #25 3 Off 6P Off 3 13* Off 25
Week #26 3 Off 6P Off 3 13* Off 25
Week #27 3 Off 4 Off 3 14* Off 24
Week #28 3 Off 4 Off 3 14* Off 24
Week #29 3 Off 6R Off 3 12* Off 24
Week #30 3 Off 6R Off 3 15* Off 27
Week #31 4 Off 6R Off 3 15* Off 28
Week #32 3 Off 6R Off 3 16* Off 28
Week #33 3 Off 6R Off 3 16* Off 28
Week #34 4 Off 6R Off 4 12* Off 26
Week #35 3 Off 8Q Off 3 17* Off 31
Week #36 3 Off 8Q Off 3 17* Off 31
Week #37 3 Off 8S Off 3 14* Off 28
Week #38 3 Off 8S Off 3 18* Off 32
Week #39 3 Off 8S Off 3 18* Off 32
Week #40 3 Off 8S Off 3 19* Off 33
Week #41 3 Off 8S Off 3 19* Off 33
Week #42 3 Off 8S Off 3 16* Off 30
Week #43 4 Off 5 Off 3 20* Off 32
Week #44 4 Off 5 Off 3 21* Off 33
Week #45 4 Off 5 Off 3 22* Off 34
Week #46 4 Off 5 Off 3 22* Off 34
Week #47 4 Off 6 Off 4 18* Off 32
Week #48 3 Off 6 Off 3 23* Off 35
Week #49 3 Off 6 Off 3 24* Off 36
Week #50 3 Off 6 Off 3 18* Off 30
Week #51 3 Off 6 Off 3 12* Off 24
Week #52 3 Off 3 Off Off 3* Race (26.2) 35.2

INSTRUCTIONS

*Jog 1 mile and walk 1 minute until you’ve completed the prescribed distance.

A: Warm up with a 5 minute walk, then jog 30 seconds and walk 60 seconds until you’ve gone 2 miles.

B: Warm up with a 5 minute walk, then jog 60 seconds and walk 90 seconds until you’ve gone 2 miles.

C: Warm up with a 5 minute walk, then jog 90 seconds and walk 90 seconds until you’ve gone 2 miles.

D: Jog 90 seconds and walk 60 seconds until you’ve gone 2 miles

E: Jog 90 seconds and walk 60 seconds until you’ve gone 3 miles

F: Jog ¼ mile, walk ¼ mile – repeat 3 more times for a total of 2 miles.

G: Jog ¼ mile, walk ¼ mile – repeat 5 more times for a total of 3 miles.

H: Jog ½ mile, walk ¼ mile – repeat 3 more times for a total of 3 miles.

I: Jog ¾ mile, walk ¼ mile – repeat 3 more times for a total of 4 miles.

J: Run 1 mile, rest 3 minutes – repeat 2 more times for a total of 3 miles.

K: Jog ¾ mile, walk ¼ mile – repeat 4 more times for a total of 5 miles.

L: Run 1 mile, rest 3 minutes – repeat 3 more times for a total of 4 miles.

M: Jog 1 mile, walk ¼ mile – repeat 3 more times for a total of 5 miles.

N: Run 2 miles, rest 3 minutes – repeat 1 more time for a total of 4 miles.

O: Run 1 mile, rest 2 minutes – repeat 4 more times for a total of 5 miles.

P: Run 2 miles, rest 2 minutes – repeat 2 more times for a total of 6 miles.

Q: Run 2 miles and rest 3 minutes – repeat 3 more times for a total of 8 miles.

R: Run 3 miles and rest 3 minutes – 1 repeat 1 more time for a total of 6 miles.

S: Run 4 miles and rest 3 minutes – repeat 1 more time for a total of 8 miles.

 

Courtesy of  https://www.digitalrunning.com/couch-to-marathon-training-plan/

 

So this program seems to be great for adding in cross-training so I can prep for the Century Ride in 2015 as well. I am very excited! I will let you know how it goes!

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