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Training Programs
15 Week Half Marathon Training Plan for Runners and Walkers
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Rest
Run or walk
3.5 Miles
Easy walk
2
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Rest
Run or walk
3.5 Miles
Easy walk
3
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Rest
Run or walk
4 Miles
Easy walk
4
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Cross train,
strength & stretch
Run or walk
30-40 Minutes
Rest
Run or walk
4 Miles
Easy walk
5
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Rest
Run or walk
5 Miles
Easy walk
6
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Rest
Run or walk
5 Miles
Easy walk
7
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Rest
Run or walk
6 Miles
Easy walk
8
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Cross train,
strength & stretch
Run or walk
40-50 Minutes
Rest
Run or walk
4 Miles
Easy walk
9
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Rest
Run or walk
7 Miles
Easy walk
10
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Rest
Run or walk
8 Miles
Easy walk
11
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Rest
Run or walk
6 Miles
Easy walk
12
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Rest
Run or walk
9 Miles
Easy walk
13
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Cross train,
strength & stretch
Run or walk
50-60 Minutes
Rest
Run or walk
10 Miles
Easy walk
14
Cross train
& stretch
Run or walk
40-50 Minutes
Cross train
& stretch
Run or walk
40-50 Minutes
Rest
Run or walk
6 Miles
Easy walk
15
Stretch
Easy walk or run
25-30 Minutes
Stretch
Rest
Rest
Race Day!
Easy walk
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Training Programs
GETTING STARTED
Stretching is a given and should be done every day, regardless of
The first thing a new runner or walker can do to ensure smooth,
whether or not it’s a rest day or a workout day, and it’s especially
comfortable increase in physical activity is to be properly fitted for
running shoes. A quick trip to your local running specialty store will
pair you with an expert who can fit you in the right pair of running
shoes for your build and exercise goals.
important on the days of your workouts. On the days that strength
training and cross training are indicated, be sure to mix in a little of
both.
STRENGTH TRAINING
STRENGTH AND FLEXIBILITY FOR RUNNERS AND WALKERS
Strength training should include push-ups, pull-ups, the use of
Strength and flexibility are key components to any running or
exercise bands or free weights (such as dumbbells) or exercise
walking program. Running and walking seem simple enough, right?
Lace up your shoes and put one foot after the other… The mechanics of running and walking are pretty simple; something we’ve been
doing since we learned to walk.
However, to safely progress through a structured running or walking
program to a goal race distance, it is imperative that we also focus
on flexibility and strength training.
FLEXIBILITY
As you exercise, whether running, walking or any other activity, your
muscles will expand and contract in response to the amount of
stress placed on them. After a workout, you’re likely to feel a little
tightness in your muscles. This is normal and with the right amount
of flexibility and stretching, you’ll be ready for your next workout in
no time. You can also feel free to stop and stretch during your run or
walk, if you like.
machines at your fitness center. Runners and walkers benefit greatly
from more repetitions, using lighter weights. Your goal in strength
training should be to develop what we call “muscle endurance” or the
ability for your muscles to remain in a state of motion for an extended
period of time. Don’t pile on the weights at the gym! Lighter loads
and more repetitions will be just fine.
CROSS TRAINING
Cross training is a fantastic way to increase your overall level of
fitness while giving your running and walking muscles a little break
from the pounding. Cycling, swimming, yoga, elliptical machines and
boxing are great ways to increase your muscular endurance, which
will always benefit your running and walking, while having fun and
mixing up your routine.
Crunches, planks, body-weight squats, lunges, toe-touches and calf
raises are excellent forms of cross training that you can do almost
anywhere in addition to the cross training above. Try to do some of
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Training Programs
each on a daily basis. You should strive to do 12-15 reps of each
REST
exercise, doing three sets of all exercises you choose. You’ll be
The importance of rest in any training program cannot be overstated.
amazed at how far these exercises go to strengthen your core,
improve posture and running/walking mechanics.
LONG RUNS
Rest is vital to muscle growth and recovery – just as vital as exercising
your muscles. In fact, the body makes significant gains in muscle
development while resting after a workout! Be sure to rest where the
program indicates a rest day – and this means total rest. Read a
Whether you are walking or running, you’ll want to start out at a
book, watch a movie, go out to dinner – just take a day oﬀ from
little slower pace on those days, in order to finish tired, but exhila-
training. Reward yourself for all the hard work you’ve put in during
rated and proud. Generally speaking, days with a specific mileage
the week and use the day to recharge your batteries in anticipation of
should be done at a pace 1-2 minutes slower than you expect to run
the weekend’s workouts. Rest will ensure that you’re ready for your
or walk on race day. This will help your body get used to being in
next workout, leaving you feeling refreshed and motivated.
motion for an extended period of time and prepare you for the
length of time you’ll be on your feet and moving during the race.
Plan created by David Myatt (MBA, CPT, PES, CES, Certified Running
Remember, our goal is to get you to the finish line, with an emphasis
Coach) on behalf of the The Biggest Loser RunWalk.
on FINISH! We’re not worried about a particular time, just that you
arrive at the finish line healthy, with a big smile on your face!
Always consult a physician before starting any new diet or exercise program.
RUNNING WALKING AND RUN/WALK
One of the most common mistakes runners make is to not take time
to walk. Walking is a wonderful way to augment your running
training and recover from a strenuous workout. It’s also a great
strategy to use when looking to finish your first race! Always feel free
to incorporate walking into your training program, whether your
strategy is to run/walk your way to the finish line or run as much as
possible. Walking builds endurance just as much as running and will
give you an opportunity to recover when the workouts get a little
longer. You’ll notice that Sundays are “easy walk” days. These walks
are meant to be more like strolls in the park or walks on the beach
than workouts. Bring along a companion and enjoy the scenery.
Easy walks are a great way to remain flexible after completing the
week’s workouts.
A good strategy when starting out in your race preparation is to run
and walk in a ratio that is in line with your general level of fitness.
Those new to running would do well to incorporate a run/walk ratio
that begins with around 30-40 seconds of running coupled with
45-60 seconds of walking. As this ratio becomes easier and easier to
manage, you can shift to more running and less walking until you’re
at a ratio of 4:1, or four minutes of running to one minute of walking.
A nice middle ground would be to run until you feel fatigued, then
walk until you’ve recovered, then repeat. Don’t be in a hurry to run,
however. Remember, our goal is to FINISH this race and running and
walking will both get you to the finish line!
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