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Run/Walk Half Marathon Training Schedule

How to Run/Walk a Half Marathon

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Updated May 22, 2014

Runners run through Central Park while participating in the ING New York City Marathon on November 3, 2013 in New York City.
Andrew Burton/Getty Images

This 12-week half marathon training program is designed to help you run/walk to the finish line of your half marathon (13.1 miles). To start this plan, you should have been run/walking for at least two months and should have a base mileage of about 8-10 miles per week. If you're not new to running and this training schedule seems too easy, try the beginner half-marathon training schedule. Or see more Half Marathon Training Plans.

This beginner training schedule is a run/walk program, so your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 3/1 means run for 3 minutes, then walk for 1 minute.

You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool-down walk. Your run intervals should be done at an easy, conversational pace. You should finish your runs with overall stretching.

Notes about the schedule:

You don't have to do your runs on specific days; however, you should try not to run/walk two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. You'll most likely want to do your long runs on Saturday or Sunday, when you'll have more time.

Week 1:
Day 1: 2 miles - 2/1 run/walk intervals
Day 2: 2.5 miles - 2/1 run/walk intervals
Day 3: 3 miles (long run) - 2/1 run/walk intervals
Day 4: 2 miles recovery walk

Week 2:
Day 1: 2 miles - 2/1 run/walk intervals
Day 2: 3 miles - 2/1 run/walk intervals
Day 3: Cross-training or rest
Day 4: 4 miles (long run) - 2/1 run/walk intervals
Day 5: 2.5 miles (recovery walk)

Week 3:
Day 1: 2.5 miles - 2/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles - 2/1 run/walk intervals
Day 4: 5 miles (long run) - 2/1 run/walk intervals
Day 5: 2 miles (recovery walk)

Week 4:
Day 1: 2.5 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles - 3/1 run/walk intervals
Day 4: 5 miles (long run) - 3/1 run/walk intervals
Day 5: 2 miles (recovery walk)

Week 5:
Day 1: 3 miles - 3/1 run/walk intervals
Day 2: Cross-training - 3/1 run/walk intervals
Day 3: 3 miles - 3/1 run/walk intervals
Day 4: 7 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 6:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 8 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 7:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 9 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles EZ (recovery walk)

Week 8:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 10 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles EZ (recovery walk)

Week 9:
Day 1: 5 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 11 miles (long run) - 3/1 run/walk intervals
Day 5: 3 mi EZ (recovery walk)

Week 10:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: 3 miles - 3/1 run/walk intervals
Day 3: Cross-training
Day 4: 12 mi (long run) - 3/1 run/walk intervals
Day 5: 3 mi EZ (recovery walk)

Week 11:
Day 1: Cross-training
Day 2: 3 miles- 3/1 run/walk intervals
Day 3: Cross-training
Day 4: 5 miles (long run) - 3/1 run/walk intervals
Day 5: 2.5 miles (recovery walk)

Week 12: Day 1: 2 miles - 3/1 run/walk intervals
Day 2: 20 minutes - 3/1 run/walk intervals
Day 3 (day before race): Walk 20 minutes
Day 4: RACE!

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