Run-Walk Half Marathon Training Plan Week 1
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 May 27 |
May 27 Run-Walk 35 mins |
May 28 Cross-Training 40 mins |
May 29 Run-Walk 35 mins |
May 30 Rest Day |
May 31 Cross-Training 40 mins |
Jun 1 Run-Walk-Endurance 3 miles |
Jun 2 Rest Day |
Daily Breakdown
Monday - Run-Walk35 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes 7 times for a total of 35 minutes. Finish with walking 5 minutes to cool down.
Warm-Up Before every workout warm up walking for 5 minutes to prepare your body (heart, respiration, muscles and joints) for the upcoming workout.
Tuesday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, pilates, cardio classes at an easy effort level for 30-40 minutes.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury.
Wednesday - Run-Walk
35 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes 7 times for a total of 35 minutes. Finish with walking 5 minutes to cool down.
Finish every workout with an easy paced cool down to gradually decrease your heart rate, circulation and breathing.
Thursday - Rest Day
Rest from activity today and enjoy the day!
Rest days are just as important as workout days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Friday - Cross-Training
40 mins @ 60-70% heart rate max
Cycling, swimming, pilates/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for your training. Cross-train at the intensity at an easy to moderate level for 30-40 minutes.
Use the i-Rate Scale to gauge your effort level while you -walk. Rate your level of intensity by how you feel from 1-10. 1 is at rest, 5 is very easy walking, 6-7 is a pace you can walk comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Saturday - Run-Walk-Endurance
3 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes for a total of 3 miles. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
After the cool down, incorporate a full body stretching routine to improve and maintain muscle and joint range of motion and flexibility.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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