HALF-MARATHON: WALK/RUN IT
Best for: Ideal for walkers looking to morph into runners. Also works well for running neophytes testing their wings
at a half-marathon for the first time.
Physical Prereq: No running experience required, but a solid base of walking, such as walking at least 3x/week for
at least 30 minutes each time, will definitely be beneficial.
Plan Overview: The goal is to work from more walking per session, to more running, while building your
endurance to complete 13.1 miles in a run/walk fashion. Pay attention to the run/walk ratio (i.e. 2/4, you run 2 minutes
and walk 4 minutes) for each workout as the long run ratio varies from the week’s runs. The run-to-walk ratio progresses
more slowly for the long runs. Start and end each session with 3-5 minutes of easy walking to warm up and cool down.
WEEK M ON DAY T U E SDAY
W E D NE S DAY THURS DAY F RI DAY S ATURDAY S UNDAY
1
30 min.
run 2/ walk 4 [1]
XT, or off
[ 2 ]
30 min.
XT, or off
2/4 [ 3]
20 min.
2/4
3 miles
2/4 [ 4 ]
Rest [ 5 ]
2
30 min.
XT, or off
3/3
35 min.
XT, or off
3/3
20 min.
4 miles
3/33/3
Rest
3
35 min.
XT, or off
5/3
35 min.
XT, or off
5/3
25 min.
5 miles
5/33/3
Rest
4
35 min.
XT, or off
7/3
40 min.
XT, or off
7/3
25 min.
3 miles
7/35/3
Rest
5
40 min.
XT, or off
7/3
45 min.
XT, or off
7/3
25 min.
6 miles
7/35/3
Rest
6
45 min.
XT, or off
8/2
45 min.
XT, or off
8/2
30 min.
7 miles
8/27/3
Rest
7
45 min.
XT, or off
8/2
50 min.
XT, or off
8/2
30 min.
8 miles
Rest
8/27/3
8
35 min.
XT, or off
9/2
35 min.
XT, or off
9/2
25-30 min.
4 miles
9/28/2
Rest
9
45 min.
XT, or off
9/2
50 min.
XT, or off
9/2
25-30 min.
9 miles
9/28/2
Rest
10
45 min.
XT, or off
10/2
50 min.
XT, or off
10/2
25-30 min.
10 miles
Rest
10/210/2
11
45-50 min.
XT, or off
10/2
50-60 min.
XT, or off
10/2
30 min.
11 miles
Rest
10/210/2
12
35-45min.
XT, or off
10-12/2
35-45 min.
XT, or off
10-12/2
30 min.
5 miles
10-12/210-12/2
Rest
13
45-50 min.
XT, or off
12/2
60 min.
XT, or off
12/2
30 min.
12 miles
12/210-14/2
Rest
14
45 min.
XT, or off
12-14/2
50 min.
XT, or off
12-14/2
30-40 min.
5 miles
12-14/212-14/2
Rest
15
30 min.
Off
30-35 min.
Off
20-30 min.
Race!
12-14/2
12-14/2
12-14/210-14 run/
1-2min. walk [ 6 ]
Training plan courtesy of Another Mother Runner (anothermotherrunner.com), adapted from Train Like a Mother
(Andrews McMeel; March 2012). Plan created by Christine Hinton (therunningcoach.com).
HALF-MARATHON: WALK/RUN IT
1
What it says: 30 min. run 2/walk 4
What you do: After walking easily for 3 to 5
minutes, run for 2 minutes, then switch to walking
4
minutes of walking until you have covered three miles:
The longer weekend run is measured as miles, instead
again and continue alternating. Minutes don’t have to
of minutes, to ensure getting your long run up to the
be exact, but get as close as you can. Cool down with
appropriate level.
3 to 5 more minutes of walking at the end of
More details: Weekend runs are ideal for getting a feel for
your overall pace and expected finishing time. Many races,
More details: During the “meat” of the workout,
such as ZOOMA, allow up to 3:30:00 to complete 13.1
don’t slow your walk to a crawl: Take it to a
miles. For reference, a 3:00:00 finish equates to a 13:44
comfortable recovery pace.
minute/mile pace; a 3:30:00 equates to a 16:02 minute/
mile pace. This plan will work you up to 12-14 minute
What it says: XT, or rest
run segments with 2-min. walks. Ultimately, on race day
What you do: Any physical activity you are already
and for longer runs, choose the walk/run ratio that is most
familiar with (e.g. biking, using elliptical machine,
doable for you, keeping in mind the time limit.
strength training, swimming, or even walking).
Shoot for 30 to 45 minutes. If you need a day off,
it’s yours for the taking, no guilt allowed. If you’re
feeling extra tired and unmotivated—the kind of
5
listlessness that isn’t just you wanting to get out of a
What it says: Rest
What you do: Nada. Absolutely nothing, save your daily
work/life routine.
More details: To get stronger and more fit, your body
workout—listen to your body. (After all, you’ll be out
needs time to recover; your mind also needs a day to just
there again tomorrow!)
3
What you do: Alternate 2 minutes of running with 4
for 4 minutes. After that, pick up your pace to a run
the workout.
2
What it says: 3 miles 2/4
chill and not worry about an obnoxiously early alarm or
More details: There is no shame in rest days,
lunchtime workout. Give them both a break at least one
especially if you’re just getting into running.
day/week.
What it says: 30 min. 2/4
What you do: After 3 to 5 minutes of warm-up
walking, alternate running for 2 minutes with walking
for 4 minutes. Remember to cool down for 3 to 5
minutes at the end. If it reads 3/3, run 3, walk 3.
10/2? Run 10, walk 2. (Woo!)
6
What it says: Race! 10-14 min. run/ 1-2 min. walk
What you do: Besides shine, baby, shine? Oh, alternate 10
to 14 minutes of running with 1 or 2 minutes of walking.
More details: Adrenaline will make you feel, as they say
across the pond, brilliant; so good, you may be tempted to
eliminate walk breaks. Put the kibosh on that asap. Stick
More details: Run portion should feel comfortable;
with a run/walk pattern—we bet you’ll pass some people
no excessive huffing and puffing, please. A common
at the end who flew by you at the beginning—and cross
mistake is going too fast. You should be able to talk in
finish line with triumphant smile on your face.
(mostly) complete sentences. When you slow down to
walk, walk briskly. That said, as the running segments
get longer, you can slow your roll a bit to give your
legs and lungs the recovery they demand.
Training plan courtesy of Another Mother Runner (anothermotherrunner.com), adapted from Train Like a Mother
(Andrews McMeel; March 2012). Plan created by Christine Hinton (therunningcoach.com).