• Author Jenny Hadfield
  • Sport Walking
  • Athlete Profile Beginner
  • Program Length 6 days a week for 13 weeks

The Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running or improving finish times. It also works well for first-time half marathoners who are new to running and want to safely progress to participating in the half marathon. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.

This program consists of workouts that include running for 1-2 minutes followed by walking 3-4 minutes. These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury.

The key is to find the program that best matches your current training and start there. You will progress more quickly and reach your goals more effectively.

The Walk-Run Program is best suited for those who have been walking regularly 3-4 times per week for 45-60 minutes for at least six months. If you are currently walking less, that is okay! You may want to follow the Walk Half Marathon Program or the Walk-Run 10K Program and build your way up.

In addition to the daily training schedule, this program contains weekly inspirational messages from best-selling author and Runner’s World columnist John “the Penguin” Bingham. His words will help you stay motivated so that you can achieve your goals.


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