I am training for my first half marathon and I can’t wait to finish it. I currently weigh 240 pounds and I’m out of shape, but I have eight weeks to prepare and I’m starting a sensible training plan now. My goal is to combine walking and jogging so I can complete the course in under four hours. I’m not trying to race or win anything—my objective is simply to finish. Training outdoors is encouraged when possible, since treadmills often feel easier than real-world conditions. If you want to train alongside me, you’re welcome. See you at the finish line!
CT = 30–45 minutes elliptical or bike
Week 1
Sunday, August 26 – 4 miles
Monday – Rest
Tuesday – 6 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – Rest
Friday – 3 miles
Saturday – 30–45 minutes cross-train
Week 2
Sunday, September 2 – 3 miles
Monday – Rest
Tuesday – 7 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – Rest
Friday – 4 miles
Saturday – 45 minutes cross-train
Week 3
Sunday, September 9 – 4 miles
Monday – Rest
Tuesday – 8 miles
Wednesday – 30–45 minutes cross-train
Thursday – Rest
Friday – 4 miles
Saturday – Rest
Week 4
Sunday, September 16 – 4 miles
Monday – Cross-training
Tuesday – 9 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – Rest
Friday – 4 miles
Saturday – Cross-training
Week 5
Sunday, September 23 – 3 miles
Monday – Rest
Tuesday – 10 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – Rest
Friday – 5 miles
Saturday – Cross-training
Week 6
Sunday, September 30 – 4 miles
Monday – Rest
Tuesday – 11 miles
Wednesday – Rest
Thursday – 30 minutes walk or cross-training (elliptical or bike)
Friday – 4 miles
Saturday – Rest
Week 7
Sunday, October 7 – 3 miles
Monday – Cross-training
Tuesday – 12 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – Rest
Friday – Cross-training
Saturday – Rest
Week 8
Sunday, October 14 – 3 miles
Monday – Cross-training
Tuesday – 5 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – Rest
Friday – 2 miles
Saturday – 20 minutes easy activity or walk
October 21 – Race Day
Good luck on race day. Focus on pacing, staying hydrated, and listening to your body. Remember that completing a half marathon is an achievement—congratulate yourself for committing to training and crossing that finish line.