12 WEEK BEGINNER SCHEDULE
Having a hard time getting started … here is an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch after your walks.
It’s ok to take a day off once a week or choose a day to crosstrain. Choose one of the lighter days (Sunday or Wednesday) for this. A workable schedule for me is Sunday off, and crosstraining on Wednesday. As a beginner you may want to get the walking habit down before you add crosstraining to your routine.
It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from walking. On the other hand if you are in pain it may be prudent to take a day of rest. If the pain continues see a physician.
EZ HALF MARATHON TRAINING SCHEDULE
Prerequisite for this training plan: walking a minimum of 3 to 6 months, a base mileage of at least 15 miles per week, and the ability to easily walk 3 to 4 miles several times a week.
Monday and Friday – Rest Day – No workout
Tuesday and Thursday – Walk at a comfortable, but determined trainining pace for the designated mileage.
Wednesday – Crosstraining – Participate in an easy crosstraining activity for 30 – 45 minutes.
Saturday – Distance day – Walk for the designated mileage at a comfortable pace. Beginning with week 6 alternate weeks are shorter walks done at a slightly faster pace. Try to do weeks 10 and 12 at your goal “race” pace* .
Sunday – Recovery – Walk at a comfortable pace or participate in easy crosstraining for 30 minutes.
Warmup and cool down time is included in the prescribed time each day. Stretching will require additional time. We also recommend that all walkers include strength training in their training routine. A few exercises two or three days a week is a good start. To compliment this schedule strength training can be done on Tuesday, and Thursday or Friday.
|1||Rest Day||3 miles||CT||3 miles||Rest Day||4 miles||EZ or CT|
|2||Rest Day||3 miles||CT||3 miles||Rest Day||5 miles||EZ or CT|
|3||Rest Day||3 miles||CT||3 miles||Rest Day||6 miles||EZ or CT|
|4||Rest Day||3 miles||CT||3 miles||Rest Day||7 miles||EZ or CT|
|5||Rest Day||3 miles||CT||3 miles||Rest Day||8 miles||EZ or CT|
|6||Rest Day||3 miles||CT||4 miles||Rest Day||6 miles||EZ or CT|
|7||Rest Day||3 miles||CT||4 miles||Rest Day||9 miles||EZ or CT|
|8||Rest Day||4 miles||CT||4 miles||Rest Day||6 miles||EZ or CT|
|9||Rest Day||4 miles||CT||4 miles||Rest Day||11 miles||EZ or CT|
|10||Rest Day||4 miles||CT||4 miles||Rest Day||8 miles *||EZ or CT|
|11||Rest Day||4 miles||CT||4 miles||Rest Day||13 miles||EZ or CT|
|12||Rest Day||4 miles||CT||4 miles||Rest Day||8 miles *||EZ or CT|
|13||Rest Day||3 miles||CT||3 miles||Rest Day||6 miles||EZ or CT|
|14||Rest Day||2 miles||2 miles||Rest Day||20 minutes||Half Marathon||Rest Day|
INTERMEDIATE HALF MARATHON TRAINING SCHEDULE
If you have more walking experience you might choose a schedule that includes speed training and a bit more mileage. Click here to view our Intermediate Half Marathon Training Schedule.