Beginner – Half Marathon Walking Routine and Schedule

Beginner – Half Marathon Walking Routine
Prerequisites for this Training Plan

1. Must have been performing a walking routine for a minimum of 3 to 6 months.

2. Consistantly walk at least 15 miles per week.

3. Able to easily walk 3 to 4 miles several times a week.

Training Schedule & Details
Monday & Friday Rest Day – No Workout.
Tuesday & Thursday Walk at a comfortable, but challenging trainining pace
for the designated mileage.
Wednesday Crosstraining – Participate in an easy crosstraining
activity for 30 – 45 minutes.
Saturday Distance day – Walk for the designated mileage at a comfortable pace. Beginning with week 6, alternate
weeks are shorter walks performed at a slightly faster pace.
* = Perform weeks 10 and 12 at your race pace.
Sunday Recovery – Walk at a comfortable pace or perform an
easy crosstraining activity for 30 minutes.
Notes & Recommendations

Be sure to include the warmup, stretching, and cool down portions
of the walking routine each day that you exercise.

It is also recommended that you couple a strength training routine
with this walking routine. A few strength training exercises two or
three days a week will be a good start. The strength training
routine can be performed on Tuesday and either Thursday or
Friday.

Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day 3 miles Cross Train 3 miles Rest Day 4 miles Recovery Walk or Cross Train
2 Rest Day 3 miles Cross Train 3 miles Rest Day 5 miles Recovery Walk or Cross Train
3 Rest Day 3 miles Cross Train 3 miles Rest Day 6 miles Recovery Walk or Cross Train
4 Rest Day 3 miles Cross Train 3 miles Rest Day 7 miles Recovery Walk or Cross Train
5 Rest Day 3 miles Cross Train 3 miles Rest Day 8 miles Recovery Walk or Cross Train
6 Rest Day 3 miles Cross Train 4 miles Rest Day 6 miles Recovery Walk or Cross Train
7 Rest Day 3 miles Cross Train 4 miles Rest Day 9 miles Recovery Walk or Cross Train
8 Rest Day 4 miles Cross Train 4 miles Rest Day 6 miles Recovery Walk or Cross Train
9 Rest Day 4 miles Cross Train 4 miles Rest Day 11 miles Recovery Walk or Cross Train
10 Rest Day 4 miles Cross Train 4 miles Rest Day 8 miles* Recovery Walk or Cross Train
11 Rest Day 4 miles Cross Train 4 miles Rest Day 13 miles Recovery Walk or Cross Train
12 Rest Day 4 miles Cross Train 4 miles Rest Day 8 miles* Recovery Walk or Cross Train
13 Rest Day 3 miles Cross Train 3 miles Rest Day 6 miles Recovery Walk or Cross Train
14 Rest Day 2 miles 2 miles Rest Day 20 minutes Perform Half Marathon Rest Day

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