14-Week Couch to Half Marathon Training Plan

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Getting ready to crush the streets, hills and Golden Gate Bridge at the 2017 United Airlines Rock ‘n’ Roll Half Marathon San Francisco just got easier! Here’s the perfect 14-week training plan to get anyone ready to ROCK on March 26, 2017.

Thanks to Women’s Running, the official magazine of the Rock ‘n’ Roll Marathon Series, for providing this beginner-friendly training plan:

Week 1:

Monday:  Rest
Tuesday: Run/Walk 2 miles
Wednesday:  Cross Training 30 min
Thursday: Run/Walk 2 miles
Friday:  Rest
Saturday: Run/Walk 3 miles
Sunday: W 2 miles

Week 2:

Monday:  Rest
Tuesday: Run/Walk 3 miles + ST
Wednesday: Cross Training 30 min
Thursday: Run/Walk 2 miles
Friday:  Rest
Saturday: Run/Walk 3 miles
Sunday: Walk 2 miles

Week 3:

Monday:  Rest
Tuesday:Run/Walk 3 miles + ST
Wednesday: Cross Training 30 min
Thursday: Run/Walk 2 miles
Friday:  Rest
Saturday: Run/Walk 3 miles
Sunday: Walk 2 miles

Week 4:

Monday:  Rest
Tuesday: Easy Run 2 miles + ST
Wednesday: Cross Training 30 min
Thursday: Easy Run 3 miles
Friday:  Rest
Saturday: Easy Run 4 miles
Sunday: Walk 3 miles

Get the remaining 10 weeks of this plan, as well as cross training plans, nutrition tips and more by reading the full article here.

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