Another Mother Runner RUN/WALK HALF-MARATHON

Average Weekly Training Hours 02:38
Training Load By Week
Average Weekly Training Hours 02:38
Training Load By Week

BEST FOR: Ideal for walkers looking to morph into runners. Also works well for running neophytes testing their wings at a half-marathon for the first time.

PHYSICAL PRE-REQUISITE: No running experience required, but a solid base of walking, such as walking at least 3x/week for at least 30 minutes each time, will definitely be beneficial.

PLAN OVERVIEW: The goal is to work from more walking per session, to more running, while building your endurance to complete 13.1 miles in a run/walk fashion. Pay attention to the run/walk ratio (i.e. 2/4, you run 2 minutes and walk 4 minutes) for each workout as the long run ratio varies from the week’s runs. The run-to-walk ratio progresses more slowly for the long runs. Start and end each session with 3 to 5 minutes of easy walking to warm up and cool down.

Sample Day 1
0:30:00
30 min. run 2/walk 4

After walking easily for 3 to 5 minutes, run for 2 minutes, then switch to walking for 4 minutes. After that, pick up your pace to a run again and continue alternating. Minutes don't have to be exact, but get as close as you can. Cool down with 3 to 5 more minutes of walking at the end of the workout.

Sample Day 3
0:30:00
30 min. 2/4

After 3 to 5 minutes of warm up walking, alternate running for 2 minutes with walking for 4 minutes. Remember to cool down for 3 to 5 minutes at the end.

Sample Day 5
0:20:00
20 min. 2/4

After 3 to 5 minutes of warm up walking, alternate running for 2 minutes with walking for 4 minutes. Remember to cool down for 3 to 5 minutes at the end.

Sample Day 6
3mi
3 miles 2/4

Alternate 2 minutes of running with 4 minutes of walking until you have covered 3 miles: The longer weekend run is measured as miles, instead of minutes, to ensure getting your long run up to the appropriate level.

Sample Day 8
0:30:00
30 min. 3/3

After 3 to 5 minutes of warm up walking, alternate running for 3 minutes with walking for 3 minutes. Remember to cool down for 3 to 5 minutes at the end.

Sample Day 10
0:35:00
35 min. 3/3

After 3 to 5 minutes of warm up walking, alternate running for 3 minutes with walking for 3 minutes. Remember to cool down for 3 to 5 minutes at the end.

Sample Day 12
0:20:00
20 min. 3/3

After 3 to 5 minutes of warm up walking, alternate running for 3 minutes with walking for 3 minutes. Remember to cool down for 3 to 5 minutes at the end.