Couch to half marathon training plan: 20-week schedule

If you’re starting from (pretty much) zero and the idea of running 13.1 miles sounds equal parts exciting and slightly unhinged… you’re in the right place.

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: