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Run-Walk Half Marathon Training Plans

Photo by Tim Tadder

Walk/Run Half Marathon Training Progam

Click here for a pdf version of the plan

*Read the Workout Guidelines Tab for the key to the training plan.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Week 1 Walk-Run 3/1 40 min EZ XT 40-60 min. Walk-Run 3/1 44 min EZ XT 40-60 min. Walk (no Run) 45 min EZ Walk-Run 3/1 4 miles E Rest
Week 2 Walk-Run 3/1 40 min EZ XT 40-60 min. Walk-Run 3/1 44 min EZ XT 40-60 min. Walk 45 min EZ Walk-Run 3/1 5 miles E Rest
Week 3 Walk-Run 3/1 40 min EZ XT 40-60 min. Walk-Run 3/1 44 min EZ XT 40-60 min. Walk
45 min EZ
Walk-Run 3/1 5 miles E Rest
Week 4 Walk-Run 3/1 44 min EZ XT 40-60 min. Walk-Run 3/1 48 min EZ XT 40-60 min. Walk
45 min EZ
Walk-Run 3/1 6 miles E Rest
Week 5 Walk-Run 3/1 44 min EZ XT 30-40 min. SI (W-R) XT 30-40 min.  Rest Walk-Run 3/1 5 miles E Rest
Week 6 Walk-Run 3/1 48 min RR XT 40-60 min. Walk-Run 3/1 48 min EZ XT 40-60 min. Walk
45 min EZ
Walk-Run 3/1 7 miles E Rest
Week 7 Walk-Run 3/1 48 min EZ XT 40-60 min. SI (W-R) XT 40-60 min. Walk
45 min EZ
Walk-Run 3/1 8 miles E Rest
Week 8 Walk-Run 3/1 48 min RR XT 30-40 min. Walk-Run 3/1 48 min EZ XT 30-40 min. Walk
45 min EZ
Walk-Run 3/1 6 miles E Rest
Week 9 Walk-Run 3/1 48 min EZ XT 40-60 min. SI (W-R) XT 40-60 min. Walk
45 min EZ
Walk-Run 3/1 10 miles E Rest
Week 10 Walk-Run 3/1 44 min EZ XT 40-60 min. Walk-Run 3/1 48 min EZ XT 40-60 min. Walk
45 min EZ
Walk-Run 3/1 8 miles E Rest
Week 11 Walk-Run 3/1 48 min EZ XT 40 min. Walk-Run 3/1 48 min EZ XT 40 min. Walk
45 min EZ
Walk-Run 3/1 6 miles E Rest
Week 12 Walk-Run 3/1 40 min EZ Rest Walk-Run 3/1 36 min EZ Rest Walk
40 min EZ
Rest RACE!
Walk-Run 3/1

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