This half-marathon plan is ideal for a range of athletes: walkers looking to morph into runners; running neophytes testing their wings at a half-marathon for the first time; mothers who get injured more than six-year-olds whine; and anybody who prefers to mix running and walking when they’re on the road. The weekday runs are based on minutes, not miles, while the weekend long run is calculated in miles.
Although walk is in the title, don’t be fooled: You’ll definitely be challenging yourself on a weekly basis and building a fierce cardiovascular base. By race day, your run segments around 14 minutes, while your walking segments will hover in the 2-minute range. (Read: long enough to walk through the aid station, toss your cup, gather yourself, and start running again.)
THE PREREQS: No running or race experience is required, but good general fitness is definitely necessary. (And if you’ve run a 10K or a half-marathon before, all the better.) The run/walk segments start with 2 minutes of running, four minutes of walking, so you should be able to run easy for several minutes. Of course, a relatively healthy, injury-free body is definitely helpful.
BIGGEST WEEK OF TRAINING: 12 miles + 135 minutes of running over three days. (Weekday runs are in minutes; weekend runs are in miles.)
LONGEST LONG RUN/WALK DISTANCES: one 10-miler, one 11-miler, one 12-miler.
FIRST AND PEAK WEEKS: (explained fully in the program)