Couch to Half Marathon Training Plan: 22-Week Schedule

From walk-run to half marathon in 22 weeks: a 10-week walk-run start, then a 12-week half marathon plan with 2–4 sessions a week and a longest session of 2 hours. Every week of both stages is below. Or let SportPlan build it around your schedule and race date.

13.1 miles / 21.0975 km

22 weeks in total: a 10-week walk-run start, then the 12-week half marathon plan. These are two consecutive templates; the second stage uses its own weekly session pattern.

22 weeks · 0.8–4.4 hours a week · 2–4 sessions per week · longest session 120 min

Couch to Half Marathon Training Plan: 22-Week Schedule

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Week-by-week schedule

Stage 1: 10-week walk-run start

Couch to Half Marathon Training Plan: 22-Week Schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Walk-run · 30 min Wed · Walk-run · 30 min Sat · Walk-run · 30 min	90 min · 3 sessions
Week 2	Base	Mon · Walk-run · 30 min Wed · Walk-run · 30 min Sat · Walk-run · 30 min	90 min · 3 sessions
Week 3	Build	Mon · Walk-run · 31 min Wed · Walk-run · 31 min Sat · Walk-run · 31 min	93 min · 3 sessions
Week 4	Build	Mon · Walk-run · 22 min Wed · Walk-run · 22 min Sat · Walk-run · 22 min	66 min · 3 sessions
Week 5	Build	Mon · Walk-run · 32 min Wed · Walk-run · 32 min Sat · Walk-run · 32 min	96 min · 3 sessions
Week 6	Specific	Mon · Walk-run · 32 min Wed · Walk-run · 32 min Sat · Walk-run · 32 min	96 min · 3 sessions
Week 7	Specific	Mon · Walk-run · 32 min Wed · Walk-run · 32 min Sat · Walk-run · 32 min	96 min · 3 sessions
Week 8	Specific	Mon · Continuous run · 30 min Wed · Continuous run · 30 min Sat · Continuous run · 38 min	98 min · 3 sessions
Week 9	Taper	Mon · Continuous run · 30 min Wed · Walk-run · 22 min Sat · Confidence run · 30 min	82 min · 3 sessions
Week 10	Taper	Mon · Walk-run · 22 min Wed · Short shakeout run · 15 min Sat · First 5K run · 45 min	82 min · 3 sessions

Stage 2: 12-week half marathon plan

Couch to Half Marathon Training Plan: 22-Week Schedule
Week	Phase	Sessions	Weekly total
Week 11	Base	Mon · Easy run · 40 min Wed · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	150 min · 4 sessions
Week 12	Base	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 20 min	135 min · 3 sessions
Week 13	Base	Mon · Easy run · 50 min Wed · Progression run · 30 min Fri · Long run · 90 min Sat · Strength · 30 min	200 min · 4 sessions
Week 14	Build	Mon · Easy run · 30 min Thu · Easy run · 30 min Sat · Long run · 60 min	120 min · 3 sessions
Week 15	Build	Mon · Easy run · 50 min Wed · Tempo or threshold run · 40 min Fri · Long run · 90 min Sat · Strength · 45 min	225 min · 4 sessions
Week 16	Build	Mon · Easy run · 50 min Fri · Progression run · 90 min Sat · Strength · 20 min	160 min · 3 sessions
Week 17	Build	Mon · Easy run · 50 min Wed · Tempo or threshold run · 50 min Fri · Long run · 120 min Sat · Strength · 45 min	265 min · 4 sessions
Week 18	Specific	Mon · Easy run · 40 min Wed · Easy run · 30 min Fri · Long run · 75 min Sat · Mobility · 30 min	175 min · 4 sessions
Week 19	Specific	Mon · Easy run · 50 min Wed · Tempo or threshold run · 54 min Fri · Progression run · 90 min Sat · Strength · 20 min	214 min · 4 sessions
Week 20	Specific	Mon · Easy run · 40 min Fri · Long run · 90 min Sat · Strength · 20 min	150 min · 3 sessions
Week 21	Taper	Mon · Easy run · 40 min Wed · Tempo or threshold run · 40 min Fri · Long run · 60 min	140 min · 3 sessions
Week 22	Taper	Mon · Easy run · 30 min Fri · Recovery run · 20 min	50 min · 2 sessions

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Questions about this schedule

How long is this schedule?

The complete schedule contains 22 weeks.

How many sessions are scheduled each week?

The schedule contains 2–4 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 120 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.