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Half-Marathon Training Plans

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Training Plans   >  Half Marathon Training Plans  > Run-Walk Half Marathon Training Plan

Run-Walk Half Marathon Training Plan

Training Plan Overview

The Newbie Run-Walk Half Marathon Training Program is a very popular program for first-time half marathoners and those who want to enjoy training with minimal risk of injury. The program includes running mixed with power-walk breaks. The 14-week program includes three run-walk workouts of 35-40 minutes and gradually progresses to two workouts of 50-60 minutes, and one long workout of 3-10 miles. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Run-Walk Program is a perfect program for first-timers, those who have had problems with aches or pains and those who want to progress safely with reduced risk of injury and get in great shape while training for the race. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. The Newbie Run-Walk Program is best suited for those who are new to running and have been covering at least 30 minutes 3 times per week for at least six months. If you are currently running less, that is okay! Consider using the 10K Run-Walk Training Program to safely build your mileage.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Run-Walk Half Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My half training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Feb 20 		Feb 20
Run-Walk
35 mins		 Feb 21
Cross-Training
40 mins		 Feb 22
Run-Walk
35 mins		 Feb 23
Rest Day		 Feb 24
Cross-Training
40 mins		 Feb 25
Run-Walk-Endurance
3 miles		 Feb 26
Rest Day
Week 2
Feb 27 		Feb 27
Run-Walk
35 mins		 Feb 28
Cross-Training
40 mins		 Feb 29
Run-Walk
35 mins		 Mar 1
Rest Day		 Mar 2
Cross-Training
40 mins		 Mar 3
Run-Walk-Endurance
4 miles		 Mar 4
Rest Day
Week 3
Mar 5 		Mar 5
Run-Walk
35 mins		 Mar 6
Cross-Training
40 mins		 Mar 7
Run-Walk
35 mins		 Mar 8
Rest Day		 Mar 9
Cross-Training
40 mins		 Mar 10
Run-Walk Endurance
4 miles		 Mar 11
Rest Day
Week 4
Mar 12 		Mar 12
Run-Walk
40 mins		 Mar 13
Cross-Training
40 mins		 Mar 14
Run-Walk
40 mins		 Mar 15
Rest Day		 Mar 16
Cross-Training
40 mins		 Mar 17
Run-Walk Endurance
5 miles		 Mar 18
Rest Day
Week 5
Mar 19 		Mar 19
Run-Walk
40 mins		 Mar 20
Cross-Training
40 mins		 Mar 21
Run-Walk
40 mins		 Mar 22
Rest Day		 Mar 23
Cross-Training
40 mins		 Mar 24
Run-Walk Endurance
6 miles		 Mar 25
Rest Day
Week 6
Mar 26 		Mar 26
Run-Walk
42 mins		 Mar 27
Cross-Training
40 mins		 Mar 28
Run-Walk
45 mins		 Mar 29
Rest Day		 Mar 30
Cross-Training
40 mins		 Mar 31
Run-Walk Endurance
4 miles		 Apr 1
Rest Day
Week 7
Apr 2 		Apr 2
Run-Walk
42 mins		 Apr 3
Cross-Training
40 mins		 Apr 4
Run-Walk
45 mins		 Apr 5
Rest Day		 Apr 6
Cross-Training
40 mins		 Apr 7
Run-Walk Endurance
7 miles		 Apr 8
Rest Day
Week 8
Apr 9 		Apr 9
Run-Walk
42 mins		 Apr 10
Cross-Training
40 mins		 Apr 11
Run-Walk
48 mins		 Apr 12
Rest Day		 Apr 13
Cross-Training
40 mins		 Apr 14
Run-Walk Endurance
8 miles		 Apr 15
Rest Day
Week 9
Apr 16 		Apr 16
Run-Walk
48 mins		 Apr 17
Cross-Training
40 mins		 Apr 18
Run-Walk
48 mins		 Apr 19
Rest Day		 Apr 20
Cross-Training
40 mins		 Apr 21
Run-Walk Endurance
9 miles		 Apr 22
Rest Day
Week 10
Apr 23 		Apr 23
Run-Walk
48 mins		 Apr 24
Cross-Training
40 mins		 Apr 25
Run-Walk
48 mins		 Apr 26
Rest Day		 Apr 27
Cross-Training
40 mins		 Apr 28
Run-Walk Endurance
6 miles		 Apr 29
Rest Day
Week 11
Apr 30 		Apr 30
Run-Walk
50 mins		 May 1
Cross-Training
40 mins		 May 2
Run-Walk
54 mins		 May 3
Rest Day		 May 4
Cross-Training
40 mins		 May 5
Run-Walk Endurance
10 miles		 May 6
Rest Day
Week 12
May 7 		May 7
Run-Walk
50 mins		 May 8
Cross-Training
40 mins		 May 9
Run-Walk
50 mins		 May 10
Rest Day		 May 11
Cross-Training
40 mins		 May 12
Run-Walk Endurance
8 miles		 May 13
Rest Day
Week 13
May 14 		May 14
Run-Walk
48 mins		 May 15
Cross-Training
40 mins		 May 16
Run-Walk
48 mins		 May 17
Rest Day		 May 18
Cross-Training
40 mins		 May 19
Run-Walk Endurance
6 miles		 May 20
Rest
Week 14
May 21 		May 21
Run-Walk
42 mins		 May 22
Rest Day		 May 23
Run-Walk
36 mins		 May 24
Rest Day		 May 25
Rest Day		 May 26
Run-Walk
15 mins		 May 27
Race Day!
13.1 miles

Warning

Based on your selected race date you should have started training on Feb 20, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.