This is my Couch to Half Marathon 20-week plan (includes a printable PDF of the plan/schedule), built for beginners who want a steady, realistic ramp-up.

It’s intentionally low-drama: 3 runs per week, one short core session, plenty of rest, and a long runway to build confidence without overtraining / burning out.

Who this plan is for

This plan works best if:

  • You’re new to running (or coming back after a long break)
  • You can walk comfortably, but running continuously isn’t there yet
  • You want a plan that prioritizes consistency over suffering, with minimal risk of overtraining/injury
  • You like the idea of training by effort (heart rate zones / talk test), not pace

If you’re a paid member, you can download the printable PDF here:

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