Run/Walk Half-Marathon Training Schedule

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). In run/walking, you alternate intervals of running and walking throughout your race.

Training Guidelines

To start this plan, you should have been run/walking for at least two months and should have a base mileage of about 8 to 10 miles per week. If you're comfortable with running continuously and this training schedule seems too easy, try the beginner half-marathon training schedule.

Run/Walk Intervals

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

Pace

You should start each run with a warmup walk of five to 10 minutes at an easy to moderate pace. Finish up with​ a cool-down walk of five to 10 minutes at an easy pace. Your run intervals should be done at an easy, conversational pace. You can finish your workout with a stretching sequence.

A recovery walk is one done at an easy to moderate pace throughout and does not include any running intervals. To learn more about your running and walking paces, give this pace calculator a try.

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.

The long run day is an essential one to steadily build your longest mileage and endurance for the half-marathon distance. Be sure to wear your race gear for your long mileage days so you can be sure your shoes, socks, and other gear will work for the race.

Run/Walk Training Plan

Each week has four to five training days, which you should space throughout the week with a rest day or cross-training day in between each harder workout day.

Week One

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

Week Two

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

Week 3

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

Week 4

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

Week 5

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

Week 6

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

Week 7

Day 1: 4 miles with 3/1 run/walk intervals
Day 2: Cross training
Day 3: 4 miles with 3/1 run/walk intervals
Day 4: 9 miles (long run) with 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 8

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

Week 9

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

Week 10

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

Week 11

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

Week 12

Day 1: 2 miles with 3/1 run/walk intervals
Day 2: 20 minutes with 3/1 run/walk intervals
Day 3 (Day before the race): Walk 20 minutes
Day 4: Race day