9-Week Training Plan to Run or Walk the Half Marathon
This starts with a long run of 4 miles. If this seems unrealistic, consider running the 5K instead or plan to do a Run-walk combination.
Run-walk suggestions
Start with a 1:1 ratio (1 minute run: 1 minute walk). As you feel more comfortable with running, you can increase the running time and decrease the walking time.
Tracking Mileage
The Kaiser Permanente free mobile app Everybody Walk as well as websites such as www.mapmyrun.com will give you the mileage of your routes.
Many smartphones have GPS capability as well, or you can drive the route in your car to find out.
Running pace suggestions
Short runs are often referred to as a “quality runs” and are used for working on things like speed and hills. Longer runs are for building endurance and should be taken at a comfortable pace. Many runners recommend running the first half of any long run, slower than the second half.
XT=cross training
Biking, elliptical machine, swimming, and light weights can all help to improve your conditioning while allowing recovery of the “running muscles”.
| Week 1 | M | Tu | W | Th | F | Sa | Su | Total |
|---|---|---|---|---|---|---|---|---|
| Week 2 | Rest | 3m | XT | 3m | XT or Rest | Rest | 4m | 10 |
| Week 3 | Rest | 3m | XT | 3m | XT or Rest | Rest | 5m | 11 |
| Week 4 | Rest | 3m | XT | 3m | XT or Rest | Rest | 6m | 12 |
| Week 5 | Rest | 3m | XT | 3m | XT or Rest | Rest | 7m | 13 |
| Week 6 | Rest | 3m | XT | 3m | XT or Rest | Rest | 8m | 14 |
| Week 7 | Rest | 3m | XT | 3m | XT or Rest | Rest | 3m | 9 |
| Week 8 | Rest | 3m | XT | 3m | XT or Rest | Rest | 11m | 17 |
| Week 9 | Rest | 3m | XT | 3m | XT or Rest | Rest | 12m | 18 |
| Week 10 | Rest | 3m | XT | 3m | XT or Rest | Rest | RACE | 19.1 |
