Run/ Walk Protocol: From Couch to First Half Marathon (for run/ walkers) (12 weeks)

This program is built for those who are planning on using a combination of running & walking to complete their first half marathon.

Disclaimer: If you are injured do not start this protocol without your medical providers advice.

Disclamier: Some people may need longer than 12 weeks.

Phase I: 

*** Progress to next week only if able to complete without pain/ difficulty

*** Take additional few days of rest and regress to previous week if you experience any pain (and let me know)


Week 1:

  • Walk 5 minutes

  • Jog :10 seconds (slow)

  • For total of 5 rounds

  • Perform 1-3 times per week


Week 2:

  • Walk 5 minutes

  • Jog :15 seconds (slow)

  • For total of 5 rounds

  • Perform 1-3 times per week


Week 3:

  • Walk 5 minutes

  • Jog :30 seconds (slow)

  • For total of 5 rounds

  • Perform 1-3 times per week


Week 4:

  • Walk 5 minutes

  • Jog :45 seconds (slow)

  • For total of 5 rounds

  • Perform 1-3 times per week


Week 5:

  • Walk 5 min 

  • Jog 1 min (slow)

  • For total of 5 rounds

  • Perform 1-3 times per week


Phase 2: Ratios

*** Progress to next stage ONLY if able to complete prior week 

*** Take additional few days of rest and regress to previous week if you experience any pain

***Desired means: pick how long you want to run (10 seconds/ 30 seconds/ 1 min…etc) based on how you feel)


  • Week One

  • Day 1: 2 miles with desired run/walk intervals
    Day 2: off
    Day 3: 3 miles (long run) with desired run/walk intervals
    Day 4: 2 miles (recovery walk)

  • Week Two

  • Day 1: 2 miles with desired run/walk intervals
    Day 2: Cross-training or rest
    Day 3:off
    Day 4: 4.5 miles (long run) with desired run/walk intervals (11th)

  • Day 5: 2.5 miles (recovery walk)

  • Week 3

  • Day 1: 2.5 miles with desired run/walk intervals
    Day 2: Cross-training
    Day 3: off
    Day 4: 6 miles (long run) with desired run/walk intervals
    Day 5: 2 miles (recovery walk)

  • Week 4

  • Day 1: 3 miles with desired run/walk intervals
    Day 2: Cross-training
    Day 3: off
    Day 4: 8 miles (long run) with desired run/walk intervals
    Day 5: 3 miles (recovery walk)

  • Week 5

  • Day 1: 4 miles with desired run/walk intervals
    Day 2: Cross training
    Day 3: off
    Day 4: 9 miles (long run) with desired run/walk intervals
    Day 5: 3 miles (recovery walk)

  • Week 6

  • Day 1: Cross-training
    Day 2: off
    Day 3: Cross-training
    Day 4: 4 miles (long run) with desired run/walk intervals
    Day 5: 2.5 miles (recovery walk)

  • Week 7

  • Day 1: 2 miles with desired run/walk intervals
    Day 2: off
    Day 3 (Day before the race): Walk 20 minutes
    Day 4: Race day (13.1 miles)



Part 1 Adapted from: Running Injury Prevention Tips & Return to Running Program Copyright © 2007 The Brigham and Women's Hospital, Inc. Department of Rehabilitation Services. All rights reserved. 


https://www.brighamandwomens.org/assets/bwh/patients-and-families/rehabilitation-services/pdfs/le-running-injury-prevention-tips-and-return-to-running-program-bwh.pdf 


Part 2 Adapted from: 

https://www.verywellfit.com/runwalk-half-marathon-training-schedule-2911245 

Matthew Sweeney