Walking a half marathon is something to be proud about. I have designed this program for those who want to walk a half marathon with confidence.
This training program will help you with getting to the finish line faster. Build strength in your cardio and legs to go faster without thinking about it on race day.
I have written in where you need to add strength days. You may use any of my workout routines already designed for upper or lower body workouts or do your own workout for those muscle groups. It is important to not skip building your muscles through adding in workouts during training. The stronger you are the better you will feel on race day.
Enjoy your training for the half and know that it’s how far you go and not how fast it takes you to finish that matters.
STRENGTH
COURAGE
POWER
TO WALK
THE
WHOLE
WAY!
| Week 1 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
| 1 |
30 min walk |
Lower Body Strength Day |
Rest |
Upper Body Strength Day |
3 miles walk |
Stretch 20+ mins |
Rest |
| 2 |
30 min walk |
Lower Body Strength Day |
Rest |
Upper Body Strength Day |
3 miles walk |
Stretch 20+ mins |
Rest |
| 3 |
35 min walk |
Lower Body Strength Day |
Rest |
Upper Body Strength Day |
4 miles walk |
Stretch 20+ mins |
Rest |
| 4 |
35 min walk |
Lower Body Strength Day |
25 min stroll |
Upper Body Strength Day |
5 miles walk |
Stretch 20+ mins |
Rest |
| 5 |
40 min walk |
Lower Body Strength Day |
25 min stroll |
Upper Body Strength Day |
6 miles walk |
Stretch 20+ mins |
Rest |
| 6 |
45 min walk |
Lower Body Strength Day |
25 min stroll |
Upper Body Strength Day |
6 miles walk |
Stretch 20+ mins |
Rest |
| 7 |
60 min walk |
Lower Body Strength Day |
Upper Body Strength Day |
Rest |
7 miles walk |
Stretch 20+ mins |
Rest |
| 8 |
60 min walk |
Lower Body Strength Day |
Rest |
Upper Body Strength Day |
8 miles walk |
Stretch 20+ mins |
Rest |
| 9 |
30 min brisk walk |
Lower Body Strength Day |
30 min brisk walk |
Upper Body Strength Day |
Rest |
9 mile walk |
Stretch 20+ mins |
| 10 |
60 min walk |
Stretch 20+ mins |
Rest |
Stretch 20+ mins |
Rest |
10 mile walk |
Stretch 20+ mins |
| 11 |
45 min walk |
Lower Body Strength Day |
25 min stroll |
Upper Body Strength Day |
6 miles walk |
Stretch 20+ mins |
Rest |
| 12 |
Rest |
Easy 30 min walk |
20 min stroll |
30 min stroll |
Rest |
Rest |
Half Marathon Day! |
About Michelle M. Freeman
Nationally Certified Personal Fitness Trainer Michelle M. Freeman.
TOUCH, SEXY and WILD WORKOUTS you will LOVE
With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells.
Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level.
Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness.
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Disclaimer
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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Thank you for this chart. I am looking forward to beginning this soon, even though I don’t know of a half marathon coming up in my area. My goal is to become more fit and able to eventually run in a 5k race. At this point, I walk or bike to work once a week, weather permitting. That’s 5 miles, round trip. Once I have completed this 12 week program, what do you suggest be my next step toward running 5k? Thanks again.
Moria, I am so excited to hear you are going to be training for 5K and more. I have built and just posted a beginner 5k training program. Check out this link. http://bloging.lifeplusfitness.com/wordpress332/wp-content/uploads/2012/08/5kBeginnerTrainingProgram.jpg
I tried going to the 5k program and the link didn’t go anywhere. Do you still have a program for a 5 k?
Tanya, Yes I do. It may take a moment to load. It’s running slow.
That was a link to a picture, see where it says .jpg at the end? Can you pleasr send the link again for us? Thank you so much:)
http://bloging.lifeplusfitness.com/index.php/runners-3-week-program/ I am not seeing a jpg in this link. I hope this works for you.
It worked when I clicked on it and took me right to the page. The page has links on it you will have to click on to get to each workout. 
Do you think an inactive 60 yr old woman could do this particular program ?
Yes, you can do this program. When ever you feel you need a brake listen to your body. You can totaly do this workout program and probably not have any problems at all. Please keep me posted on how you do and when you start. It will be nice to be there for you.
Yes, you can do this. Just keep me posted on your progress. As you feel you need brakes take them otherwise get it girl!
What are good things to do on the upper body strength day and lower body strength days? perhaps that doesn’t require weights or equipment?
*This momma of twins is on a tight budget*
Go to tj-max and buy some exercise bands. They are really cheap and you can use them every where and for every muscle. You should be doing push-ups, dips on a chair, but for your back and biceps bands are important to use or weights. Legs you can do squats, lunges, side lunges, calf raises… I have lots of workouts in my Bikini Body Program that will help you. Let me know if you buy bands. They are normally under $10 and no more than $20… great investment you only have to do once. Check out my PRO SHOP and see what tools I like to use for fitness. Ross, Walmart, Tj-max, Marshalls are just a few good places to look for good prices. It’s really worth the buy. Keep me up to date on how it is going. Love to keep in contact.
Any recommendations on asthmatic people, and upper arm strength training moves? Much appreciated!
Sorry it took me so long to get back to you. What are your issues with lifting with your upper body. Does your asthma get worse?
How fast should the miles walks be. I want to walk but not be “lazy”, but I can’t run (yet).
As quick as is comfortable.
How is it going?
If you stick to this program for the full 12 weeks and eat healthy.. How much weight can you lose on average??
2 pounds a week is the max you want to lose without it being water or muscle loss
Hi! I am excited to start training to walk a half marathon. I have had one rotator cuff repair and need to have one on the other shoulder too. Can you give me some exercises that won’t hurt my shoulders?
Thanks
Benita
I’m excited to start this but wanted to make sure I was clear on a few things. So I will actually only be walking two days in the beginning? And where do I find your workouts for lower and upper body strength training.
Thanks so much!!!
Do you have specific workouts (and links) for the upper and lower body strength days?
Karen, Yes i do a lot in my 8 week bikini body page. I will be posting more soon.
Just getting started, have a stupid question: Stretch 20 +…Like just stretching different muscle groups, a yoga type thing, or stretch and 20+ of something else? Thanks for the pointers!
Hi Michelle. I am so glad that I pinned this post and then actually followed through with reading it! Two years ago I ran/walked my first and only half marathon (Seaside). I am married to a triathlete, and after watching him cross the finish line I decided I wanted to accomplish something like that myself. Since I’m not a swimmer or cyclist, I set my sights on a half! I trained for months and watched my endurance go from not even running a mile to completing 9 miles at a time. I felt so proud and was charting my race to be just under three hours. UNTIL… Two weeks before my race I found out I was pregnant. We were not trying, and the only way I knew was because my training tanked!…as in couldn’t even run 1/4 mile without resting. Well, I did my race anyway, and finished in a very disappointing (to me…my husband was incredibly proud) 3:38. I felt so defeated that I didn’t even get a picture with my medal after the race. I now have a beautiful, happy little boy, and haven’t run since. I think I’m finally ready to invest in myself again, and your plan for walking a half looks like just the right prescription for me. Thank you for putting it out there for all of us who don’t quite know where to start!
What’s a sweet story. Just finishing is enough to be proud of. Lots of people start something and never finish. You finished and not by yourself. You should have taken that picture and from now on promise you will always be proud of yourself no matter how long it takes you to finish. Mostly doing your best is all that counts!
I am excited to hear how your training goes. Keep in contact and let me know. When is your race?
I have had back problems since I was nineteen. I need to stay in shape, but have to be careful. In my line of work (landscaping) it can be strenuous on your back. So I really need to stay thin and keep my core as strong as I can. This may be a great walking/training regimen for a man too! Whatever I can do will be helpful, so thanks for posting this!
Michael, Walking is amazing for the whole body as well as soul. I always feel better and stronger after a good walk. Yes, this walking program anyone can use. let me know how you are doing.
This is such a cool program! I’m running my first half this fall, but I love the idea of a walking plan!
Liz, how exciting. You’ll have to let me know how it goes. I did my first half the year before last and my first full last year. I am hooked and am doing a half this December again. LOVE IT!
Let me know how you are doing
Thank you so much for this program! I have osteo-arthritis in both my knees. I was doing the Couch 2 5K but hurt my knees pretty badly on my last two runs. My orthopedist told me yesterday that running was out of the question (I had planned on training up to running a half-marathon in June). I felt very defeated but then my friend pointed me to your program. I have to wait until my injections are no longer hurting my knees before I can start, but I am SO excited to get on this and accomplish my goal by walking it (hopefully power-walking it the whole way!). Thank you!
Wow… I am impressed by you. You are a true inspirarion to those who would gi e up and you didn’t. Please keep in touch and let me know how it goes. Welcome to the Extreme Team!
As soon as I’m able to start (I figure this Monday!), I’ll keep you in the loop!
Thank you for your encouragement!
Do you happen to have the training program as an iPhone app? It’d be even more helpful in order to keep track of progress/time/activity, etc.
Mikal, I am working on it but dont have one yet. Thank you for asking. Please do keep in touch!
Nice site sir
Question for you? I thought a 1/2 marathon was 13 miles and this program never gets to the point. Let me know why? Thanks.
A lot of programs for first timers never do the 13.1 miles until the day of the race. It’s easier on the body and you can finish strong this way. I did it this way for my first and really didn’t make a difference that I didn’t get to ever go those extra miles on race day. If you do want to try it before race day you totally can. Just start the program a few weeks earlier and then the week before the race go back down on your miles and then the week of the race do your 13.1. Are you running a half?
Do you have another program plan that is a little slower with the distance portion? I have legs issues that developed from an infection in my back. The doctors didn’t know if I would walk again, but I am and I need to get in shape and take weight off in order to keep moving. I am struggling finding a program that I can use.
Start of with as much as you can no matter how little. Every week build up your distance and once you get to my starting distance then keep going! I am so excited to hear you are back and ready to try this. Please let me know how you do. Welcome to the Extreme Team.
All you have to do is start of with the mile or miles you can do and once you work your way up to this walking program then keep going. It’s really a week by week thing that I always do with my clients. Go as far as you can week one and then write that down. Go as far as you can week to and just a little more than the week before and write it down. Keep doing that until you get the my half walking program here. Please let me know how you are doing. Welcome to the Team!
Jenelle, how is it going?
Where can I find the upper and lower body workouts to go with the walking?? I can’t wait to get started.
I like to use the 8 week bikini workout with the walking program. Give it a try and let me know how it goes.
Hi, I am hoping you can help me…..I am severely overweight, and I want to lose weight. I have tried every diet program out there including diet pills. I have four kids, work full-time, and I am attending college. It seems like I can’t find time to work out, when I am not to tired. My major concern is my teenage daughter is obese and I am trying to help her lose weight more than myself. Can you please help us? I will say that in the last 6 weeks we have lost 2 pounds but I know that is not going to save our lives. Please help us…………………..
Katherine, I hope this finds you well. I am sorry it took me a while to get back to you. Yes, I can help. More than exercise itself it’s eating healthy. Eating more veggies, fruits, lean meats and light on the pastas and breads.. making sure that your eating whole grain or malti grain breads and watching postion sizes on packages. Also drink plenty of water. Half your body weight in oz. a day is a good range. Also make sure to keep soda, juices and sugar or even sugar subs… away. Eat your juice as in have an orange but not a glass of orange juice. A glass has too much sugar and more than one orange to make a glass of juice. Please write back and let me know how you are doing or email me at michafreeman@earthlink.net
Hi there,
Great program. Are there any modifications for people with injuries? I’ve developed plantar fascitis in my feet from trying too hard too fast-I did Jillian Michaels 30 day shred and on day 9, both feet were swollen and painful. Just wanted to know if this program is safe for someone like me with injuries.
Best thing to do Jess is start off slow. Do what feel comfortable and then the next time you do the exercise again push a little further. Always listen to your body, if it hurts stop if it is sore skip that muscle and wait for it to feel better. It’s better to train muscles that are not sore then to do a workout because you are told to and you are hurting before you even start.
How are you feeling now?
I am signed up for my first half in Jan. I have done several 5k and 10k races. I usually do a run/walk. Lately, I have been trying to do all running. I have a bad back so I hope I won’t get injured. Is this a good program for me to use training or do you recommend another one for me?
Make sure to work on stretching and strengthening your back gently as well. You should do fine but always listen to your body. Keep up the good work. Please let me know how you are doing!
Having done a 1/2 marathon, how crazy do you think it would be to walk a half marathon with no training. I’ve been considering doing one and have not trained. I’m in fairly good shape. I did a “trial” run just to see if I could handle it and I was able to do 7.15 miles in 2 hours, so I figured I could complete the 13.1 in the 4 hour time limit without a problem. Am I fooling myself? Should I put this off until next year when I have had the time to do a training program like yours?
Joyce, Sorry it took me a while to get back to you. You could do it without training but the soreness would probably be pretty bad. It is always best to build up but I am sure you can do it without training first. Always be careful and listen to your body.
Great article, Can you please clarify what you mean by stretch +20 minutes. And also what type of exercises do you recommend for upper body and lower body strength? Is it like going to the gym and using machines for those areas respectively?
Make sure to always stretch each muscle group. It should take you 20 minutes atleast to get a great stretch from head to toe.
When it comes to your Upper and Lower body workouts you can do free weights at home or workout in the gym. I like to use my Bikini Body workout program for upper and lower days. I have them marked too for upper and lower so you will know which ones to pick.
Welcome to the Extreme Team Adriana… Let me know if you need any more help.
What’s considered a good time for a walked half? Curious on pace goal…
For a half as long as you make it past the line before they close the road down you did good. But if you can do it in below 5 hours you are doing a power walk.
Thanks so much for this workout. I actually wanted this for my best friend who recently shattered her ankle and while it is healing well, she needs to start back into fitness slowly. I am going to begin to train to run a half marathon in August or Sept 2013 so I figure on her walk days, I will walk with her and on her strength days will be my run days. Or do you have any other suggestions? Also, do you do any type of online coaching or personal training? Thanks again!
Brittney, How exciting to run your first Marathon. Please keep me up to date on how you are doing with your training. Yes, your plan sounds great. I love that you want to be there for your friend. I am doing that with my dad right now and even though it’s slow going I am there for him and then I do my own days as well.
What do you mean by stretch 20+? Would 20 minutes of yoga be appropriate? I can’t wait to start this program! Thanks
Yes, 20 minutes is perfect! Please let me know how you do!!
Im four months pregnant can i start this program now?
Samantha, yes you can just be very careful to not lay on your back for a long time during exercis. Then during your last trimester avoid squats.
Hi! I am interested to start this. What do you suggest for lower body and upper body strength and 20+ stretch that I can do at home ? Thank you!!!
My bikini body workout program is great to follow the upper and lower and abdominal workouts during your training. I will be working on posting more videos just for each muscle group so everyone can pick and choice for themselves as well as use my programs.
Thank you for your post! I walked 2 half-marathons and several 5Ks last year and LOVED it. I cannot run due to injury, but was so excited to finish with good time and to get those medals
This will be a good off-season strengthening program. I am looking forward to more halfs next year 
Donna, so glad to hear you have been successful with your half marathons… I am so excited when I hear someone who is struggling with an injury but doesn’t let it get them down. Keep up the good work! Please let me know when you are doing the next one and I will be cheering you on for sure.
I love this program. I can’t wait to get started. I did my first half last in the Nikes Women’s Marathon in SF. I was able to complete it in under 5 hours. I am glint to try it again this year and shorten my time. Thank you for all your help.
Donna, you’re awesome. So so proud of you. Yes, you will shorten your time this next time because you mentally know what you are going to deal with and you will be able to train even better this time around. Please keep me up to date.
Michelle, I’m so excited to find this training program. I will be doing my first 10K this April with a group of friends. Is it OK to move the training around on the calendar as long as we include everything? We have more time on Saturdays and would like to do the distance walking then with the stretching on Sundays.
Yes, yes, of course Jill. Very smart to change it to work for your schedule.
Let me know how you do. I am so excited for you!
Hi Michelle! I too am very excited to find this program! Usaully everything I see is all about running and even in high school I wasn’t a runner, I get winded very easily. I’m 47yrs old, & am committed to get into great shape & stay there. I lost 29 lbs last year, & have 15-20 more to go to be where I should be at. I was doing awesome last fall when I worked up to walking 5 miles several times a week, until I got shin splints. I also have plantar fiscitis, and a bad knee. Nothing debilitating & I can’t manage. I know to take it slow, and rest when pain/swelling starts up. But, any recommendations you have will be appreciated. I don’t have a 1/2 marathon date yet, but it is my goal. Thanks again!
Patty, I know how frustrating it can be with injuries when trying to workout.
Shin-splints: There are two types of shin splints – anterior (front of the leg), and posterior (back of the leg). In either case, the shin splints occur from a muscle imbalance between the two. If the tibialis anterior (front muscle) is [neurologically] inhibited (meaning weak), the muscle will easily fatigue when walking or running, causing pain and making it feel as if the shin is “splintering.” (No, it’s not a stress fracture in the tibia or shinbone.) But the weakness can also cause the muscle on the opposite side, the tibialis posterior, to work extra hard to support the foot, so this can cause shin splints in the back of the leg. The story is the same in a vice-versa situation if the muscle in the back of the shin is weak causing the front to work harder.
Some muscles work too hard to compensate, while others don’t work enough, so the pain begins. There’s a close relationship between shin splints and plantar fasciitis; the pain and injury just occurs in a different spot. Overtraining can result in shin splints – training too often (even aerobically) or too intensely (anaerobic), without adequate rest.
Ice will rarely help, other than to numb the pain. So keep your bagged veggies in the freezer and off your legs.
Massage the sore spots for a couple minutes 2-3X a day and continue to do so if they get less and less sore. But if there is some underlying factor (poor footwear, stress) that is causing them to be a problem, they will continue to be sore.
You might need to see a foot doctor if you keep having problems.
*HUGS* Let me know if you need more help.
Saw my ob today. I’m 50 and six months out from a uni knee replacement. I’m up to two 14 minute miles 5-6 times a week. He suggests I do a half marathon walk in October. Any suggestions? My knee gets very tight and tired at 2 miles.
yoga would be great to add to your life. Stretching will help a lot.