The Service Guild of Birmingham

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Half Marathon – Walking

This is a training guide to help you achieve your goal of walking 13.1 miles – 1/2 marathon  
distance.  This is only a guide.  Please do not try to do too much too quickly.  If you get hurt -   
it will only slow down your progress.            
                   
When walking,  walk at a steady even pace.  You should be able to carry on a conversation as  
you walk.  However, do not amble or meander.  You want to walk like you are walking with a   
purpose – because you are.              
                   
Wear comfortable clothing and good shoes.  If you do not have good walking or running shoes -   
you should get some new ones as soon as possible.  As far as clothing goes, for women a  
good running bra, comfortable running shorts or cool sweats, and a shirt that wicks moisture away
is recommended.   Walking with someone is advised, and you should have plenty of water  
available.  You will find walking easier, and you will be less likely to skip a session if you have   
someone waiting for you or depending on you as a walking partner.To set up a group walk, email our walking coach, Berne Irwin.      

 

                             
Walking Schedule for the 1/2 marathon – Beginners
       
WEEK   MON   TUES   WED   THURS   FRI   SAT   SUN
   
  26 week training program in preparation for the Mecedes 1/2 marathon  
                             
8/17   Rest or    20 min   Rest or   20 min   Rest   1.5 mile   30 – 60
    walk   walk   walk   walk       walk   min walk
                             
8/24   Rest or    20 min   Rest or   20 min   Rest   1.75 mile   35 – 60
    walk   walk   walk   walk       walk   min walk
                             
8/31   Rest or    20 min   Rest or   25 min   Rest   2 mile   40 – 60
    walk   walk   walk   walk       walk   min walk
                             
9/7   Rest or    20 min   Rest or   25 min   Rest   2.25 mile   45 – 75
    walk   walk   walk   walk       walk   min walk
                             
9/14   Rest or    25 min   Rest or   25 min   Rest   2.5 mile   50 – 75
    walk   walk   walk   walk       walk   min walk
                             
9/21   Rest or    25 min   Rest or   30 min   Rest   2.75 mile   60 – 75
    walk   walk   walk   walk       walk   min walk
                             
9/28   Rest or    30 min   Rest or   35 min   Rest   3.25 mile   75 min
    walk   walk   walk   walk       walk   walk
                             
10/5   Rest or    35 min   Rest or   30 min   Rest   3.25 mile walk   REST
    walk   walk   walk   walk            
                             
10/12   Rest or    40 min   Rest or   45 min   Rest   4.25 mile   75 min
    walk   walk   walk   walk       walk    walk
                             
10/19   Rest or    45 min   Rest or   60 min   Rest   5 mile   75 min
    walk   walk   walk   walk       walk   walk
                             
10/26   Rest or    60 min   Rest or   75 min   Rest   5.5 mile   75 min
    walk   walk   walk   walk       walk   walk
                             
11/2   Rest or    75 min   Rest or   60 min   Rest   5.5 mile   75 min 
    walk   walk   walk   walk       walk   walk
                             
11/9   Rest or    75 min   Rest or   90 min   Rest   Run for the REST
    walk   walk   walk   walk       Hills  
                             
                             
    This completes 13 weeks of the training program.  You have built up to walk 6 miles - 
    you will have to add on an additional 7 miles to meet your goal.  Good luck!!!!  
                             
                             
                             
11/16   Rest or    60 min   Rest or   75 min   Rest   7 mile   60 min
    walk   walk   walk   walk       walk   walk
                             
11/23   Rest or    60 min   Rest or   75 min   Rest   7 mile   50 – 60
    walk   walk   walk   walk       walk   min walk
                             
11/30   Rest or    75 min   Rest or   90 min   Rest   8 mile   55 – 60
    walk   walk   walk   walk       walk   min walk
                             
12/7   Rest or    75 min   Rest or   90 min   Rest   8 mile   45 min
    walk   walk   walk   walk       walk   walk
                             
12/14   Rest or    60 min   Rest or   75 min   Rest   9 mile   45 min
    walk   walk   walk   walk       walk   walk
                             
12/21   Rest or    60 min   Rest or   75 min   Rest   10 mile   45 min
    walk   walk   walk   walk       walk    walk
                             
12/28   Rest or    90 min   Rest or   75 min   Rest   10 mile   45 min
    walk   walk   walk   walk       walk    walk
                             
1/4   Rest or    90 min   Rest or   60 min   Rest   Red Nose REST
    walk   walk   walk   walk       Run  
                             
1/11   Rest or    90 min   Rest or   2 hours   Rest   11 mile   30 min
    walk   walk   walk   walk       walk   walk
                             
1/18   Rest or    90 min   Rest or   2 hours   Rest   12 mile   45 min
    walk   walk   walk   walk       walk   walk
                             
1/25   Rest or    90 min   Rest or   2 hours   Rest   11 mile   45 min
    walk   walk   walk   walk       walk   walk
                             
2/1   Rest or    45 min   Rest or   60 min   Rest   10 mile   45 min
    walk   walk   walk   walk       walk   walk
                             
2/8   Rest or    45 min   Rest or   60 min   Rest   REST 1/2
    walk   walk   walk   walk           Marathon
                             
                             
    Congratulations!  You stuck with the plan and achieved your goal for yourself
    and for The Bell Center.  Thank you!!!