Running Race Training Half Marathon Training Plans Print Run/Walk Half-Marathon Training Schedule 12 Weeks to Your 13.1-Mile Race Reviewed by twitter linkedin instagram Reviewed by John Honerkamp on July 18, 2019 John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Wellness Board John Honerkamp on July 18, 2019 Written by twitter linkedin Written by Christine Luff Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial policy Christine Luff Andrew Burton/Getty Images More in Running Race Training Half Marathon Training Plans 5K and 8K Training 10K Training Schedules Marathon Training Schedules Beginners Weight Loss Motivation Long Distance Nutrition and Hydration Injury Prevention Shoes, Apparel and Gear Treadmill Running View All 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. 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 Workouts 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. 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. Structure of the Training 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. Half-Marathon Run/Walk Training Schedule 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 1Day 1: 2 miles with 2/1 run/walk intervalsDay 2: 2.5 miles with 2/1 run/walk intervalsDay 3: 3 miles (long run) with 2/1 run/walk intervalsDay 4: 2 miles (recovery walk) Week 2Day 1: 2 miles with 2/1 run/walk intervalsDay 2: 3 miles with 2/1 run/walk intervalsDay 3: Cross-training or restDay 4: 4 miles (long run) with 2/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 3Day 1: 2.5 miles with 2/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles with 2/1 run/walk intervalsDay 4: 5 miles (long run) with 2/1 run/walk intervalsDay 5: 2 miles (recovery walk) Week 4Day 1: 2.5 miles with 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles with 3/1 run/walk intervalsDay 4: 5 miles (long run) with 3/1 run/walk intervalsDay 5: 2 miles (recovery walk) Week 5Day 1: 3 miles with 3/1 run/walk intervalsDay 2: Cross-training with 3/1 run/walk intervalsDay 3: 3 miles with 3/1 run/walk intervalsDay 4: 7 miles (long run) with 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 6Day 1: 4 miles with 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 4 miles with 3/1 run/walk intervalsDay 4: 8 miles (long run) with 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 7Day 1: 4 miles with 3/1 run/walk intervalsDay 2: Cross trainingDay 3: 4 miles with 3/1 run/walk intervalsDay 4: 9 miles (long run) with 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 8Day 1: 4 miles with 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles with 3/1 run/walk intervalsDay 4: 10 miles (long run) with 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 9Day 1: 5 miles with 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 4 miles with 3/1 run/walk intervalsDay 4: 11 miles (long run) - 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 10Day 1: 4 miles with 3/1 run/walk intervalsDay 2: 3 miles with 3/1 run/walk intervalsDay 3: Cross-trainingDay 4: 12 miles (long run) with 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 11Day 1: Cross-trainingDay 2: 3 miles with 3/1 run/walk intervalsDay 3: Cross-trainingDay 4: 5 miles (long run) with 3/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 12Day 1: 2 miles with 3/1 run/walk intervalsDay 2: 20 minutes with 3/1 run/walk intervalsDay 3 (Day before the race): Walk 20 minutesDay 4: Race Was this page helpful? 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