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Couch to Half Marathon

McKenna Brown

Marathon, Strength & Conditioning
Coach
McKenna Brown

If you're looking for a program that will help you train for your first half marathon while staying strong AND preventing injury? Look no further!

Designed by a physiotherapist and strength and conditioning coach. This program takes into account gradual running progressions, injury prevention, and training for longevity. Blending the three not only leads to a physique one can be proud of, but a sustainable, healthy one that feels GREAT!

$150
Get Couch to Half Marathon
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18 Week Training Program
Progressing runs 3x/wk, cross cardio 1x/wk and 2x/wk full body injury prevention workouts to keep you strong and healthy as training progresses
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Lifetime Access
CTH lives forever in your Train Heroic Library!
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Track Your Progress
Data is stored for each session, so you can progress as you go through the program
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Better Understand Your Body
Train Heroic allows you to track your readiness and see how it impacts your performance
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Access to Coach McKenna
Chat with me and others who are doing the program. We hold each other accountable, celebrate wins, and troubleshoot challenges!
Features
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Programming 6 days per week
Runs 3x/wk, cross cardio 1x/wk and 2x/wk full body injury prevention workouts to keep you strong and healthy as training progresses.
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Exercise Video Guidance
Instructional videos to guide you and make execution easy
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Detailed, expert instruction
Written cues for each exercise to optimize performance.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Resistance Bands
Recommended
Cable System // Physio Ball
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Sample Week
Week 1 of 18-week program
Sunday
Week 1 Day 1

A

DB Shoulder Press

3 x 10

B

Bulgarian Split Squat

3 x 10

C

Banded Clam Shell

3 x 10

D

Straight Arm Pulldown

3 x 10

E

Bent Over DB Row

3 x 10

F

Calf Raise

3 x 10

G1

Plank

1 x 0:30

G2

Side Plank

1 x 0:30

Monday
Week 1 Day 2

Warm Up

A

10 reps each Ankle Circles (both directions) Frankenstein Kicks Standing Spine Twist Hip Openers/Closers Toe Walk Heel Walk High Knees

B

Run

1 x 1

Cool Down

C

Hold 60sec each Hip Flexor Stretch Quad Stretch Hamstring Stretch Adductor Stretch Piriformis Stretch Calf Stretch Leg Drains

Tuesday
Week 1 Day 3

A

Cardio

1 x 0:30

Wednesday
Week 1 Day 4

A

DB Shoulder Press

3 x 10

B

Bulgarian Split Squat

3 x 10

C

Banded Clam Shell

3 x 10

D

Straight Arm Pulldown

3 x 10

E

Bent Over DB Row

3 x 10

F

Calf Raise

3 x 10

G1

Plank

1 x 0:30

G2

Side Plank

1 x 0:30

Thursday
Week 1 Day 5

Warm Up

A

10 reps each Ankle Circles (both directions) Frankenstein Kicks Standing Spine Twist Hip Openers/Closers Toe Walk Heel Walk High Knees

B

Run

1 x 1

Cool Down

C

Hold 60sec each Hip Flexor Stretch Quad Stretch Hamstring Stretch Adductor Stretch Piriformis Stretch Calf Stretch Leg Drains

Friday
Week 1 Day 6

Circuit

A

REST DAY

Saturday
Week 1 Day 7

Warm Up

A

10 reps each Ankle Circles (both directions) Frankenstein Kicks Standing Spine Twist Hip Openers/Closers Toe Walk Heel Walk High Knees

B

Run

1 x 1

Cool Down

C

Hold 60sec each Hip Flexor Stretch Quad Stretch Hamstring Stretch Adductor Stretch Piriformis Stretch Calf Stretch Leg Drains

Coach
More from McKenna Brown
coach-avatar McKenna Brown

I am a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and Orthopedic Clinical Specialist. When I'm not in the gym, I'm outside, spending time with family and friends!

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Run stronger, healthier and injury free

Join us, and discover that reaching your goals doesn't need to come at the expense of feeling great & performing at a high level!

Get Couch to Half Marathon
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