Training Plans > Half Marathon Training Plans > Walk Half Marathon Training Plan

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.

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 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

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Jul 15	Jul 15 Walk 35 mins	Jul 16 Walk 30 mins	Jul 17 Rest	Jul 18 Walk 35 mins	Jul 19 Cross-Training 40 mins	Jul 20 Endurance-Walk 3 miles	Jul 21 Rest
Week 2 Jul 22	Jul 22 Walk 35 mins	Jul 23 Walk 30 mins	Jul 24 Rest	Jul 25 Walk 35 mins	Jul 26 Cross-Training 40 mins	Jul 27 Endurance-Walk 4 miles	Jul 28 Rest
Week 3 Jul 29	Jul 29 Walk 35 mins	Jul 30 Walk 35 mins	Jul 31 Rest	Aug 1 Walk 35 mins	Aug 2 Cross-Training 40 mins	Aug 3 Endurance-Walk 4 miles	Aug 4 Rest
Week 4 Aug 5	Aug 5 Walk 40 mins	Aug 6 Walk 35 mins	Aug 7 Rest	Aug 8 Walk 35 mins	Aug 9 Cross-Training 40 mins	Aug 10 Endurance-Walk 5 miles	Aug 11 Rest
Week 5 Aug 12	Aug 12 Walk 40 mins	Aug 13 Walk 35 mins	Aug 14 Rest	Aug 15 Walk 40 mins	Aug 16 Cross-Training 40 mins	Aug 17 Endurance-Walk 6 miles	Aug 18 Rest
Week 6 Aug 19	Aug 19 Walk 50 mins	Aug 20 Walk 35 mins	Aug 21 Rest	Aug 22 Walk 50 mins	Aug 23 Cross-Training 40 mins	Aug 24 Endurance-Walk 4 miles	Aug 25 Rest
Week 7 Aug 26	Aug 26 Walk 50 mins	Aug 27 Walk 45 mins	Aug 28 Rest	Aug 29 Walk 50 mins	Aug 30 Cross-Training 40 mins	Aug 31 Endurance-Walk 7 miles	Sep 1 Rest
Week 8 Sep 2	Sep 2 Walk 60 mins	Sep 3 Walk 45 mins	Sep 4 Rest	Sep 5 Walk 50 mins	Sep 6 Cross-Training 40 mins	Sep 7 Endurance-Walk 8 miles	Sep 8 Rest
Week 9 Sep 9	Sep 9 Walk 60 mins	Sep 10 Walk 45 mins	Sep 11 Rest	Sep 12 Walk 50 mins	Sep 13 Cross-Training 40 mins	Sep 14 Endurance-Walk 9 miles	Sep 15 Rest
Week 10 Sep 16	Sep 16 Walk 45 mins	Sep 17 Walk 40 mins	Sep 18 Rest	Sep 19 Walk 45 mins	Sep 20 Cross-Training 40 mins	Sep 21 Endurance-Walk 6 miles	Sep 22 Rest
Week 11 Sep 23	Sep 23 Walk 60 mins	Sep 24 Walk 40 mins	Sep 25 Rest	Sep 26 Walk 50 mins	Sep 27 Cross-Training 40 mins	Sep 28 Endurance-Walk 10 miles	Sep 29 Rest
Week 12 Sep 30	Sep 30 Walk 50 mins	Oct 1 Walk 40 mins	Oct 2 Rest	Oct 3 Walk 50 mins	Oct 4 Cross-Training 40 mins	Oct 5 Endurance-Walk 8 miles	Oct 6 Rest
Week 13 Oct 7	Oct 7 Walk 40 mins	Oct 8 Walk 40 mins	Oct 9 Rest	Oct 10 Walk 45 mins	Oct 11 Cross-Training 40 mins	Oct 12 Endurance-Walk 6 miles	Oct 13 Rest
Week 14 Oct 14	Oct 14 Walk 40 mins	Oct 15 Rest	Oct 16 Walk 30 mins	Oct 17 Rest	Oct 18 Walk 30 mins	Oct 19 Rest	Oct 20 Race Day! 13.1 miles

Warning

Based on your selected race date you should have started training on Jul 15, 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.