1. Health

Half-Marathon Walk Training Schedule

Training Guide for the Half Marathon and Marathon Walk
Marathon and Half Marathon Training
Training
Shoes
Walking Form
Base Mileage
Coaching
Charity Programs
Strategy
Nutrition
Fluids
Energy Snacks
Clothing
Blisters/Chafing
Race Day
Pacing
Nature Calls
The Finish
Events

Building Mileage

Prerequisites:
  • Able to walk comfortably for 4 miles on your long day and for 3 miles 3 days a week.
  • Able to commit to one long day per week, from 2 - 5 hours.

Weekly Schedule

Tuesday, Thursday, Saturday: walk 3-4 miles.
Monday, Wednesday, Friday: Days off.
Sunday: Mileage building day

You may vary the exact days of the week, but generally give a day off between each walking day.

This schedule varies mileage-building weeks with base mileage weeks, to allow a steady build-up of mileage with less risk of injury.

For those who wish to use 10K events, such as volkssport walks or charity/fun walks in their schedule - replace the Saturday 4 miles with the 6 miles (10K) and either reduce the shorter midweek days to 3 miles or, if you tolerate it well, just enjoy the additional two miles. Do not short your longer day.

Already walking longer mileage? Jump into the schedule where your longer days are now.

Week
Sun.
Mon.
Tue.
Wed.
Thur.
Fri.
Sat.
Total
1
4
Off
3
Off

3

Off
3
13
2
5
Off 3 Off 3 Off 3
14
3
6 Off
3
Off
3
Off
3
15
4
7 Off 3 Off 3 Off 4 17
5
7 Off 3 Off
4
Off
4
18
6
7
Off
4
Off
4
Off
4
19
7
8
Off 4 Off 4 Off
4
20
8 9 Off 4 Off 4 Off
4
21

9

10 Off 4 Off 4 Off 4 22

10

8 Off 4 Off 4 Off 4 20

11

12 Off 4 Off 4 Off 4 24

12

8 Off 4 Off
4
Off
4
20

13

14 Off
4
Off
4
Off
4
26
14 6 Off
4
Off
4
Off
4
18
15 6 Off 4 Off 4 Off
4
18
16 13.1 (whichever day)

Keep track of your mileage, how you feel, what you wore, speed, what you ate and drank. Use one of our Calendars, Logs, and Trackers

Subscribe to our Half Marathon Training Course
Our free 16-week program coaches you through training to walk a half-marathon.

Before You Register for a Walking Marathon

Book:"The Complete Guide to Marathon Walking"

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