Walk-to-Run Half-Marathon Training: Week 1

Can’t run a mile but dream about finishing 13.1? This doctor-designed training plan will transform you from a walker into a half marathon runner in 12 short weeks.

by Danielle Kosecki
starting line image
Photograph: Paul Erickson

Congratulations: You’re about to take your first steps (literally!) towards a stronger, healthier body. This week you will cover two to three miles each workout. You can use either the distance or the time/effort method, but either way your goal is to feel comfortable as you challenge your body. 

Monday: Cross-train

Tuesday: 2 miles

Wednesday: 3 miles

Thursday: Cross-train

Friday: 2 miles

Saturday: Rest

Sunday: 3 miles

Total Miles: 10 miles

Plan developed by Vonda Wright, MD, orthopaedic surgeon, director of the Performance and Research Initiative for Masters Athletes (PRIMA) at the University of Pittsburgh Medical Center and author of Fitness After 40: How to Stay Strong at Any Age.

NEXT Week 2

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