A Half Marathon Training Walking Program is a good route to take for those who want to bump up their exercise, maybe ease into running later on, or even just to get that sense of personal accomplishment while working towards a healthy goal. Yes, a lot of half-marathons are for runners but there are many half marathons that happily welcome walkers into their ranks.
Any healthy individual who can walk can train themselves for walking a half-marathon. You just have to have the mental outlook that you are in training. Walking 13.1 miles is not easy to do especially without having built the endurance to walk that far. Your body will need to under go a certain amount of adaptation. With training though and a good half marathon training walking program you will be able to complete the distance.
To prepare yourself, to start this training program:
1. Depending on your age and fitness level you may want to see your health care provider for a physical and a green light to exercise. This is especially important in men 45 years and older and women 55 years and older. Also, if you have any pre-existing or previous health conditions this becomes more important.
2. This program builds up your walking endurance at a slow and steady rate. So you do not need much of a base to start with. However if you are a regular walker and can walk at least a mile then you have a head start!
This is of course a very general question, dependent on the person, pace, elements, etc.
On average though, a mile can be walked in about 15-20 minutes. Therefore walking a half-marathon will take an average of 3-4 hours depending on how fast you are walking per mile.
You can also use this pace calculator to see what your finishing time will be and to determine how long it will take you based off of how long it takes you to walk a mile.
This of course will depend on where you live and what your preferences are. However it can be difficult to find a long walking route for a half marathon training walking program so here are some suggestions:
Your Half Marathon Training Plan is included below this explanation!
Note: This half marathon training walking program is for those who are recreational walkers, or beginners. If you have not exercised in a while then this program is for you too!
The First 3 Weeks:
Are for easing you into a regular walking schedule, helping you to make it a part of your daily life. Therefore we wont be building mileage in the first 3 weeks.
For those of you who are regular walkers (those who walk 30 minutes at least 3 times a week):you may skip the first 3-4 weeks and make it a 12 week program.
Weeks 4 - 16:
If you need to take more time with the program feel free to add more weeks. This is for you and not something that needs to be accomplished within a certain time span. The key is to work at your own pace and train regularly and consistently.
Hope you have a great time doing the Half Marathon Training Walking Program!
|1||1 mile||XT||Rest||20'||2 miles||Rest||2 miles|
|2||1 mile||XT||Rest||20'||2 miles||Rest||2 miles|
|3||2 miles||XT||Rest||20'||2 miles||Rest||2 miles|
|4||2 miles||XT||Rest||30'||2 miles||Rest||2 miles|
|5||2 miles||XT||Rest||30'||3 miles||Rest||3 miles|
|6||2 miles||XT||Rest||35'||3 miles||Rest||4 miles|
|7||3 miles||XT||Rest||35'||3 miles||Rest||5 miles|
|8||3 miles||XT||Rest||40'||3 miles||Rest||6 miles|
|9||3 miles||XT||Rest||40'||3.5 miles||Rest||7 miles|
|10||3 miles||XT||Rest||45'||3.5 miles||Rest||8 miles|
|11||4 miles||XT||Rest||45'||4 miles||Rest||4 miles|
|12||3 miles||XT||Rest||45'||4 miles||Rest||9 miles|
|13||3 miles||XT||Rest||50'||4 miles||Rest||10 miles|
|14||3 miles||XT||Rest||50'||4 miles||Rest||11 miles|
|15||3 miles||XT||Rest||45'||4 miles||Rest||12 miles|
|16||2 miles||XT||Rest||20'||Rest||Rest||Half Marathon!|