Walk Half Marathon Training Plan
Training Plan Overview
If you want to walk a half marathon, this Walk Training Program is for you! The Walk Half Marathon Training Program is best suited for those who have been walking at least 3 times per week, and are comfortable walking 30-50 minutes at a time. If you are currently walking less, that is okay, consider following the 10K Walk Training Program and build your way up. The Walk Program gradually builds and includes four walking workouts, one optional cross-training workout and two rest days per week to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer. The cross-training workouts are optional and allow 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.
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
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 May 20 |
May 20 Walk 35 mins |
May 21 Walk 30 mins |
May 22 Rest |
May 23 Walk 35 mins |
May 24 Cross-Training 40 mins |
May 25 Endurance-Walk 3 miles |
May 26 Rest |
| Week 2 May 27 |
May 27 Walk 35 mins |
May 28 Walk 30 mins |
May 29 Rest |
May 30 Walk 35 mins |
May 31 Cross-Training 40 mins |
Jun 1 Endurance-Walk 4 miles |
Jun 2 Rest |
| Week 3 Jun 3 |
Jun 3 Walk 35 mins |
Jun 4 Walk 35 mins |
Jun 5 Rest |
Jun 6 Walk 35 mins |
Jun 7 Cross-Training 40 mins |
Jun 8 Endurance-Walk 4 miles |
Jun 9 Rest |
| Week 4 Jun 10 |
Jun 10 Walk 40 mins |
Jun 11 Walk 35 mins |
Jun 12 Rest |
Jun 13 Walk 35 mins |
Jun 14 Cross-Training 40 mins |
Jun 15 Endurance-Walk 5 miles |
Jun 16 Rest |
| Week 5 Jun 17 |
Jun 17 Walk 40 mins |
Jun 18 Walk 35 mins |
Jun 19 Rest |
Jun 20 Walk 40 mins |
Jun 21 Cross-Training 40 mins |
Jun 22 Endurance-Walk 6 miles |
Jun 23 Rest |
| Week 6 Jun 24 |
Jun 24 Walk 50 mins |
Jun 25 Walk 35 mins |
Jun 26 Rest |
Jun 27 Walk 50 mins |
Jun 28 Cross-Training 40 mins |
Jun 29 Endurance-Walk 4 miles |
Jun 30 Rest |
| Week 7 Jul 1 |
Jul 1 Walk 50 mins |
Jul 2 Walk 45 mins |
Jul 3 Rest |
Jul 4 Walk 50 mins |
Jul 5 Cross-Training 40 mins |
Jul 6 Endurance-Walk 7 miles |
Jul 7 Rest |
| Week 8 Jul 8 |
Jul 8 Walk 60 mins |
Jul 9 Walk 45 mins |
Jul 10 Rest |
Jul 11 Walk 50 mins |
Jul 12 Cross-Training 40 mins |
Jul 13 Endurance-Walk 8 miles |
Jul 14 Rest |
| Week 9 Jul 15 |
Jul 15 Walk 60 mins |
Jul 16 Walk 45 mins |
Jul 17 Rest |
Jul 18 Walk 50 mins |
Jul 19 Cross-Training 40 mins |
Jul 20 Endurance-Walk 9 miles |
Jul 21 Rest |
| Week 10 Jul 22 |
Jul 22 Walk 45 mins |
Jul 23 Walk 40 mins |
Jul 24 Rest |
Jul 25 Walk 45 mins |
Jul 26 Cross-Training 40 mins |
Jul 27 Endurance-Walk 6 miles |
Jul 28 Rest |
| Week 11 Jul 29 |
Jul 29 Walk 60 mins |
Jul 30 Walk 40 mins |
Jul 31 Rest |
Aug 1 Walk 50 mins |
Aug 2 Cross-Training 40 mins |
Aug 3 Endurance-Walk 10 miles |
Aug 4 Rest |
| Week 12 Aug 5 |
Aug 5 Walk 50 mins |
Aug 6 Walk 40 mins |
Aug 7 Rest |
Aug 8 Walk 50 mins |
Aug 9 Cross-Training 40 mins |
Aug 10 Endurance-Walk 8 miles |
Aug 11 Rest |
| Week 13 Aug 12 |
Aug 12 Walk 40 mins |
Aug 13 Walk 40 mins |
Aug 14 Rest |
Aug 15 Walk 45 mins |
Aug 16 Cross-Training 40 mins |
Aug 17 Endurance-Walk 6 miles |
Aug 18 Rest |
| Week 14 Aug 19 |
Aug 19 Walk 40 mins |
Aug 20 Rest |
Aug 21 Walk 30 mins |
Aug 22 Rest |
Aug 23 Walk 30 mins |
Aug 24 Rest |
Aug 25 Race Day! 13.1 miles |
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.