Couch to Half - walk-run to first Half

From your first walk-run to a half-marathon finish line in 11 months.

For anyone who can walk briskly for 30 minutes and has never run, or not in years. One page per month tells you exactly what to do: three runs and one 30-minute strength session a week, a monthly milestone, and a coach's note for the season. Built around the first Sunday of October, and easy to count back from any half marathon.

• 48 weeks: walk-run in November, 20 minutes non-stop by New Year's, 10 km in April, 21.1 km in October
• 3 runs + 1 strength session a week
• Winter running, safety and missed-week rules
• Gym, home and travel versions of every strength move
• 24-page PDF

Not medical advice. Check with your doctor before starting if you have a heart, blood pressure or joint condition