EZ HALF MARATHON TRAINING SCHEDULE

Prerequisite for this training plan: walking a minimum of 3 to 6 months, a base mileage of at least 15 miles per week, and the ability to easily walk 3 to 4 miles several times a week.

Monday and Friday - Rest Day - No workout
Tuesday and Thursday - Walk at a comfortable, but determined 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 done at a slightly faster pace. Try to do weeks 10 and 12 at your goal "race" pace* .
Sunday - EZ Recovery - Walk at a comfortable pace or participate in easy crosstraining for 30 minutes.

Notes:
Warmup and cool down time is included in the prescribed time each day. Stretching will require additional time. We also recommend that all walkers include strength training in their training routine. A few exercises two or three days a week is a good start. To compliment this schedule strength training can be done on Tuesday, and Thursday or Friday.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day 3 miles CT 3 miles Rest Day 4 miles EZ or CT
2 Rest Day 3 miles CT 3 miles Rest Day 5 miles EZ or CT
3 Rest Day 3 miles CT 3 miles Rest Day 6 miles EZ or CT
4 Rest Day 3 miles CT 3 miles Rest Day 7 miles EZ or CT
5 Rest Day 3 miles CT 3 miles Rest Day 8 miles EZ or CT
6 Rest Day 3 miles CT 4 miles Rest Day 6 miles EZ or CT
7 Rest Day 3 miles CT 4 miles Rest Day 9 miles EZ or CT
8 Rest Day 4 miles CT 4 miles Rest Day 6 miles EZ or CT
9 Rest Day 4 miles CT 4 miles Rest Day 11 miles EZ or CT
10 Rest Day 4 miles CT 4 miles Rest Day 8 miles * EZ or CT
11 Rest Day 4 miles CT 4 miles Rest Day 13 miles EZ or CT
12 Rest Day 4 miles CT 4 miles Rest Day 8 miles * EZ or CT
13 Rest Day 3 miles CT 3 miles Rest Day 6 miles EZ or CT
14 Rest Day 2 miles 2 miles Rest Day 20 minutes Half Marathon Rest Day


INTERMEDIATE HALF MARATHON TRAINING SCHEDULE

If you have more walking experience you might choose a schedule that includes speed training and a bit more mileage. Click here to view our Intermediate Half Marathon Training Schedule.