Half-Marathon Schedule: Get You Round

The run-walk programme. Starts with around two hours a week over three sessions.



The goal of this schedule is simple: to line up healthy and well-trained at the start, and cross the finish line smiling.

There are two key features to this plan. First, all the training is "time-based". There are no miles to keep track of, no distances to measure. If you’ve got a watch, you’re ready to begin. Second, it is based on the Galloway Run-Walk method, integrating scheduled walk breaks into both your training and your race.

The time listed on each day of the schedules is the total time of the work-out.

Week One
Mon Rest
Tue 40 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 25 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 75 mins: Run 3 mins, walk 2 mins

Week Two
Mon Rest
Tue 50 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 35 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 75 mins: Run 3 mins, walk 2 mins

Week Three
Mon Rest
Tue 60 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 45 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 90 mins: Run 3 mins, walk 2 mins

Week Four
Mon Rest
Tue 50 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 35 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 90 mins: Run 4 mins, walk 1 min

Week Five
Mon Rest
Tue 60 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 45 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 100 mins: Run 4 mins, walk 1 min

Week Six
Mon Rest
Tue 60 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 55 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 120 mins: Run 4 mins, walk 1 min

Week Seven
Mon Rest
Tue 60 mins: Run 3 mins, walk 1 min
Wed Rest
Thu 30 mins: Run 5 mins, walk 1 min
Fri Rest
Sat Rest
Sun 120 mins: Run 4 mins, walk 1 min

Week Eight
Mon Rest
Tue 60 mins: Run 4 mins, walk 1 min
Wed Rest
Thu 42 mins: Run 5 mins, walk 1 min
Fri Rest
Sat Rest
Sun 140 mins: Run 4 mins, walk 1 min

Week Nine
Mon Rest
Tue 48 mins: Run 5 mins, walk 1 min
Wed Rest
Thu 55 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 150 mins: Run 4 mins, walk 2 mins

Week Ten
Mon Rest
Tue 48 mins: Run 5 mins, walk 1 min
Wed Rest
Thu 55 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun 160 mins: Run 4 mins, walk 2 mins

Week Eleven
Mon Rest
Tue 48 mins: Run 5 mins, walk 1 min
Wed Rest
Thu 60 mins: Run 5 mins, walk 1 min
Fri Rest
Sat Rest
Sun 90 mins: Run 5 mins, walk 1 min

Week Twelve
Mon Rest
Tue 35 mins: Run 4 mins, walk 1 min
Wed Rest
Thu 35 mins: Run 4 mins, walk 1 min
Fri Rest
Sat Rest
Sun Race Day! Run 5 mins, walk 1 min


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60-Second Guide: Ultra Running
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BIG Half-Marathon Index

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