INTERMEDIATE HALF MARATHON TRAINING SCHEDULE

Monday - Rest day - No workout
Tuesday - Speed intervals - First warm up, then do speed intervals, then cool down. (The first four weeks do fartlek intervals. Week 5 - 9 do intervals of one minute very fast followed by 2 minutes of slower paced recovery walking, weeks 10 - 12 do intervals of two minutes very fast with 2 minutes slower paced recovery walking. Then go back to one minute fast, two minutes recovery for the final weeks.)
Wednesday - Normal/comfortable paced walk.
Thursday - Tempo walk - Warm up, then walk at a fast pace, but not so fast that you can not complete the designated mileage, cool down
Friday - Flex day - You can either do 30 to 45 minutes of easy crosstraining or take the day off.
Saturday - Distance day - Walk 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 (easy recovery pace) - Walk at an easy recovery pace or participate in easy crosstraining for 30 to 45 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 3 miles 4 miles Rest or CT 6 miles EZ or CT
2 Rest Day 3 miles 3 miles 4 miles Rest or CT 4 miles EZ or CT
3 Rest Day 3 miles 3 miles 4 miles Rest or CT 8 miles EZ or CT
4 Rest Day 3 miles 3 miles 4 miles Rest or CT 6 miles EZ or CT
5 Rest Day 3 miles 3 miles 5 miles Rest or CT 8 miles EZ or CT
6 Rest Day 3 miles 3 miles 5 miles Rest or CT 6 miles EZ or CT
7 Rest Day 3 miles 3 miles 5 miles Rest or CT 10 miles EZ or CT
8 Rest Day 4 miles 3 miles 5 miles Rest or CT 6 miles EZ or CT
9 Rest Day 4 miles 3 miles 5 miles Rest or CT 12 miles EZ or CT
10 Rest Day 4 miles 3 miles 6 miles Rest or CT 8 miles * EZ or CT
11 Rest Day 4 miles 3 miles 6 miles Rest or CT 14 miles EZ or CT
12 Rest Day 4 miles 3 miles 6 miles Rest or CT 8 miles * EZ or CT
13 Rest Day 3 miles 3 miles 4 miles Rest or CT 6 miles EZ or CT
14 Rest Day 2 miles 2 miles Rest Day 20 minutes Half Marathon Rest Day


Walkers with less walking experience should choose the EZ Beginner Schedule.