Free 20-week couch to half marathon plan
Free in The Next Race. Account required.
20 weeks
3–4
1h 32m–3h 40m
2h
21.1 km
A 20-week plan that takes you from no running to a half marathon. The first 8 weeks are run-walk sessions that build to 25 minutes of continuous running. From week 9 you run three, then four times a week, and the long run grows to 2 hours by week 18. Recovery weeks fall at 12 and 16, and a two-week taper leads into race day. Every run is easy and conversational except a weekly fartlek from week 13.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
RBC Brooklyn Half Marathon
Brooklyn's biggest race, from Prospect Park to the Coney Island boardwalk.
United Airlines NYC Half Marathon
From Brooklyn to Manhattan, through Times Square and into Central Park.
Disney Princess Half Marathon
Run through the magic -- a half marathon through Disney's enchanting theme parks.
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12 weeksCouch to 5K
A free 9-week couch to 5K plan: three run-walk sessions a week that build to 25 minutes of continuous running, finishing with your first 5K.
9 weeks