You’ve gone from the couch to the 5k, now kick it up a notch and start training for your first half marathon. As with any exercise regimen, please consult your physician before starting this training.

Week 1

Day 1:Half-mile run with 10 minute walk
Day 2: Half-mile run with 10 minute walk
Day 3: Half-mile run with 10 minute walk
Day 4: Half-mile run with 10 minute walk
Day 5: Half-mile run with 20 minute walk
Day 6: 1-mile run
Day 7: Off

Week 2

Day 1: Half-mile run with 20 minute walk
Day 2: 1-mile run
Day 3: Half-mile run with 20 minute walk
Day 4: 1-mile run
Day 5: Half-mile run with 20 minute walk
Day 6: 1-mile run
Day 7: Off

Week 3

Day 1: Half-mile run with 20 minute walk
Day 2: 1-mile run
Day 3: Half-mile run with 20 minute walk
Day 4: 2-mile run
Day 5: 1-mile run
Day 6: 2-mile run
Day 7: Off

Week 4

Day 1: 1-mile run
Day 2: 2-mile run
Day 3: 1-mile run
Day 4: 2-mile run
Day 5: 1-mile run
Day 6: 2-mile run
Day 7: Off

Week 5

Day 1: 2-mile run
Day 2: 1-mile run
Day 3: 2-mile run
Day 4: 1-mile run
Day 5: 2-mile run
Day 6: 3-mile run
Day 7: Off

Week 6

Day 1:2-mile run
Day 2:2-mile run
Day 3:2-mile run
Day 4:2-mile run
Day 5:2-mile run
Day 6:4-mile run
Day 7: Off

Week 7

Day 1:3-mile run 1.5 miles at easy pace, 1.5 at hard pace
Day 2:2-mile run
Day 3:3-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6:5-mile run
Day 7: Off

Week 8

Day 1:3-mile run (run each mile at a faster pace)
Day 2:2-mile run
Day 3:3-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6:6-mile run
Day 7: Off

Week 9

Day 1:3-mile run (during the run, alternate running hard and easy every 30 seconds)
Day 2:2-mile run
Day 3:3-mile run
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6:7-mile run
Day 7: Off

Week 10

Day 1:4-mile run (2x mile at race pace)
Day 2:3-mile run
Day 3:3-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6:8-mile run
Day 7: Off

Week 11

Day 1:Run intervals of 1x mile, 2x 800m (half mile), 4x 400m(quarter mile) at slightlyfaster than race pace with 3, 2 and 1 minute rests in between intervals
Day 2:3-mile run
Day 3:4-mile run (include hills)
Day 4: Off or easy run or cross train
Day 5:4-mile run
Day 6:6-mile run
Day 7: Off

Week 12

Day 1: Run intervals of 2x 800m (half mile), 2x 1,000m (.62 mile) and 2x 1,200m (.75 mile) at slightly faster than race pace with 2 ½minute rests in between intervals
Day 2: 3-mile run
Day 3:4-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6:9-mile run
Day 7: Off

 Week 13

Day 1:Run intervals of 6-8x 800m (half mile) slightly faster than race pace with 2 minute rests
Day 2:3-mile run
Day 3:4-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6: 10-mile run
Day 7: Off

Week 14

Day 1:Run intervals of 6x 1,000m (.62 mile) at slightly faster than race pace with 2 minute rests
Day 2:5-mile run
Day 3:5-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:5-mile run
Day 6:6-mile run
Day 7: Off

Week 15

Day 1:Run intervals of 2x 1,000m (.62 mile), 2x 800m (half mile)and 2x 400m (quarter mile) at slightly faster than race pace with 1 minute rests
Day 2:4-mile run
Day 3:4-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:4-mile run
Day 6: 11-mile run
Day 7: Off

Week 16

Day 1:Run intervals of 3x 800m (half mile), 4x 600m (.37 mile) at slightly faster than race pace with 1 minutes rests
Day 2:4-mile run
Day 3:4-mile run (include hills)
Day 4:Off or easy run or cross train
Day 5:3-mile run
Day 6: 12-mile run
Day 7: Off

Week 17

Day 1: Run intervals of 12x 400m (quarter mile) at slightly faster than race pace with 1 minute rests
Day 2: 4-mile run
Day 3: 4-mile run
Day 4: Off or easy run or cross train
Day 5: 3-mile run
Day 6: 6-mile run
Day 7: Off

Final Week

Day 1: 4-mile run
Day 2: 4-mile run
Day 3: 3-mile run
Day 4: 2-mile run
Day 5: 1-mile run (extensive stretching)
Day 6: 13.1-mile half marathon

Mike Rush is a former Division I collegiate athlete, a running coach and owner of the Rush Running Company.