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Run-Walk Half Marathon Training Plans

Photo by Tim Tadder

Run/Walk 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 Run-Walk 4/1 45 min EZ XT 40-60 min. Run-Walk 5/1 48 min EZ XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 4 miles E Rest
Week 2 Run-Walk 4/1 45 min EZ XT 40-60 min. Run-Walk 5/1 48 min EZ XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 5 miles E Rest
Week 3 Run-Walk 4/1 45 min EZ XT 40-60 min. Run-Walk 5/1 48 min EZ XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 5 miles E Rest
Week 4 Run-Walk 4/1 50 min EZ XT 40-60 min. Run-Walk 5/1 54 min EZ XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 6 miles E Rest
Week 5 Run-Walk 4/1 50 min EZ XT 30-40 min. SI (R-W) XT 30-40 min.  Rest Run-Walk 9/1 5 miles E Rest
Week 6 Run-Walk 4/1 60 min RR XT 40-60 min. Run-Walk 5/1 54 min EZ XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 7 miles E Rest
Week 7 Run-Walk 4/1 60 min EZ XT 40-60 min. SI (R-W) XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 8 miles E Rest
Week 8 Run-Walk 4/1 60 min RR XT 30-40 min. Run-Walk 5/1 54 min EZ XT 30-40 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 6 miles E Rest
Week 9 Run-Walk 4/1 60 min EZ XT 40-60 min. SI (R-W) XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 10 miles E Rest
Week 10 Run-Walk 4/1 50 min EZ XT 40-60 min. Run-Walk 4/1 60 min RR XT 40-60 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 8 miles E Rest
Week 11 Run-Walk 4/1 50 min EZ XT 40 min. Run-Walk 4/1 60 min RR XT 40 min. Run-Walk 4/1 40 min EZ Run-Walk 9/1 6 miles E Rest
Week 12 Run-Walk 4/1 40 min EZ Rest Run-Walk 5/1 36 min EZ Rest Run-Walk 4/1 35 min EZ Rest RACE! Run-Walk 9/1

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