Couch to Half-Marathon in 8 Weeks

Daily Stretching
Walk Daily 8,000 - 10,000 Steps
Max Heart Rate Calculator

Zone | Intensity | Percentage of HR max
Zone 1 | Very light | 50–60%
Zone 2 | Light | 60–70%
Zone 3 | Moderate | 70–80%
Zone 4 | Hard | 80–90%
Zone 5 | Maximum | 90–100%

Wim Hof Breathing

Week 1:  

  • Monday: Workout A + 10 Minute Walk

  • Tuesday: Rest Day (Stretch + Walk)

  • Wednesday: 1 Mile Jog (Zone 3)

  • Thursday: Rest Day (Stretch + Walk)

  • Friday: Pool (10 Laps Walking Back and Forth) (Break every 2 laps back and forth) | 4 Laps Swim back and Forth)

  • Saturday: 1.5 Mile Jog (Zone 4-5)

  • Sunday: Rest Day (Stretch + Walk)

Week 2:

  • Monday: Workout __

  • Tuesday: Rest Day (Stretch + Walk)

  • Wednesday: 3 Miles Morning Walk (Podcast) + 2.5 Miles Evening

  • Thursday: Rest Day (Stretch + Walk)

  • Friday: Workout __

  • Saturday: 2.5 Mile Run (Zone 3)

  • Sunday: Rest Day (Stretch + Walk)

Week 3:

  • Monday: Workout __ + 1 Mile Walk

  • Tuesday: Rest Day (Stretch + Walk)

  • Wednesday: Workout __ + 2 Mile Walk (Zone 2)

  • Thursday: Rest Day (Stretch + Walk)

  • Friday: Swim in Pool (10 Laps Walking Back and Forth) (Break every 2 laps back and forth) | 1 x (5 Minute Swim)

  • Saturday: 4.5 Mile Run Morning (Zone 3)

  • Sunday: Rest Day (Stretch + Walk)

Week 4:

  • Monday: Workout ___

  • Tuesday: Swim in Pool (15 Laps Walking Back and Forth) (Break every 3 laps back and forth) 2 x (5 Minute Swim)

  • Wednesday: 7 Mile Run Morning (Zone 3)

  • Thursday: Rest Day (Stretch + Walk)

  • Friday: Workout __

  • Saturday: Swim in Pool (15 Laps Walking Back and Forth) (Break every 3 laps back and forth) 2 x (5 Minute Swim)

  • Sunday: 9 Mile Run Morning (Zone 4-5)

Week 5:

  • Monday: Workout ___

  • Tuesday: Rest Day (Stretch + Walk)

  • Wednesday: Workout ____

  • Thursday: Rest Day (Stretch + Walk)

  • Friday: Swim in Pool (20 Laps Walking Back and Forth) (Break every 4 laps back and forth) 3 x (5 Minute Swim)

  • Saturday: 9 Mile Run Morning (Zone 3)

  • Sunday: Rest Day (Stretch + Walk) 45 Minute Walk

Week 6:

  • Monday: Workout ___

  • Tuesday: Rest Day (Stretch + Walk)

  • Wednesday: Rest Day (Stretch + Walk) | Fun Day

  • Thursday: 4 x 0.5 mile Repeats (Race Pace) 5 Minutes Rest Walking

  • Friday: Workout ___ + Cooldown Walk Afternoon 45 Minutes

  • Saturday: Rest Day (Stretch + Walk)

  • Sunday: Swim in Pool (30 Laps Walking Back and Forth) (Break every 3 laps back and forth) 3 x (10 Minute Swim)

Week 7:

  • Monday: 11 Mile Run Morning (Zone 3) + Cooldown Workout Afternoon

  • Tuesday: Rest Day (Stretch + Walk)

  • Wednesday: Workout ___ + 2.5 Mile Run (Zone 4)

  • Thursday: Rest Day (Stretch + Walk)

  • Friday: Workout ______

  • Saturday: Go Adventure Outside

  • Sunday: 2 Mile Job (Zone 3) + 30 Minute Cool Down Walk

Week 8:

  • Monday: 1 Hour Walk

  • Tuesday: Strength Training (Workout ____)

  • Wednesday: Rest Day (Stretch + Walk)

  • Thursday: 2 Mile easy Jog (Zone 3 Heart Rate)

  • Friday: Rest Day (Stretch + Walk)

  • Saturday: Swim in Pool (30 Laps Walking Back and Forth) (Break every 5 laps back and forth) (10 Minute Swim)

  • Sunday: RACE DAY!!

Active Stretching:
10 Second Jog

10 Second Butt Kicks

10 Second High Knees

10 Second Frankensteins

10 Second A Skips

10 Second B Skips

10 Second Karaoke right

10 Second Karaoke left

10 Second Jog

10 Second Back Pedal

Passive Stretching:

Foam Roller

Diet & Nutrition:

Calorie Calculator