Half Marathon Walk Training Schedule

Woman Powerwalking on Road
Brisk Walking. Comstock Images/Stockbyte/Getty Images

The 13.1 mile/21 kilometer half marathon distance is a good challenge for walkers and very popular with those who do a run/walk. More: How to Find Walker-Friendly Half Marathons

Beginners should start by building up your base mileage to the point where you can walk four miles comfortably every-other day.

This half marathon training schedule steadily increases the long distance workout walk each week.

This longer walk builds endurance and the blood supply and energy systems for muscles. You also need a long distance walk each week to toughen your feet to prevent blisters, practice proper hydration and energy snacking during a long walk.

Prerequisites for the Half Marathon Mileage-Building Schedule:

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

Weekly Schedule for Half Marathon Walk Training

  • Tuesday, Thursday, Saturday: walk three to four miles. You can mix up the kind of walk you enjoy to build both speed and endurance on these walks. Walking Workouts
  • Monday, Wednesday, Friday: Days off.
  • Sunday: Mileage building day - long slow distance walk
    More: Why You Need a Long Slow Distance Walk Each Week
  • You may vary the exact days of the week, but generally you should take a day off between each walking day, or take just an easy walk on the off day.
  • Your longest training day should be three weeks before the half marathon, then you begin to taper mileage. The taper gives your body time to fully develop new muscle and have full energy stores for your half marathon. More: Tapering
  • If you are already walking longer walks, you can jump into the schedule at the point that matches your longer walks.

    Week

    Sun.

    Mon.

    Tue.

    Wed.

    Thur.

    Fri.

    Sat.

    Total

    1

    4

    Off

    3

    Off

    3

    Off

    3

    13

    2

    5

    Off3Off3Off3

    14

    3

    6Off

    3

    Off

    3

    Off

    3

    15

    4

    7Off3Off3Off417

    5

    7Off3Off

    4

    Off

    4

    18

    6

    7

    Off

    4

    Off

    4

    Off

    4

    19

    7

    8

    Off4Off4Off

    4

    20

    89Off4Off4Off

    4

    21

    9

    10Off4Off4Off422

    10

    8Off4Off4Off420

    11

    12Off4Off4Off424

    12

    8Off4Off

    4

    Off

    4

    20

    13

    14Off

    4

    Off

    4

    Off

    4

    26
    146Off

    4

    Off

    4

    Off

    4

    18
    156Off4Off4Off

    4

    18
    1613.1 (race day)

     

    Time of Day for Half Marathon Training

    You should also try to walk the long training day at the time of day the half marathon walk will be held, so you are used to how your body feels and how you need to eat and drink in preparation for the starting time.

    Train with Your Half Marathon Shoes and Gear

    In the final six weeks leading up to your half marathon, you should wear the shoes, socks and clothing you plan to wear during the half marathon. This will show you whether these items perform well at high mileage. Remember the golden rule of "nothing new on race day." Give it all a shakedown during your training.

    Next: How to Predict Your Finish Time

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