Half Marathon Walking Program

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. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. 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. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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