Walking A Half Marathon – UPDATED 2021 – A Complete Guide
Most major half marathon participants choose to run their races; however, walking a half marathon is common among marathoners, as well. One reason for this is that half marathons are not exceptionally long, so it is feasible to walk without spending too much time on the course. While walking a half marathon is a physical possibility for most people, training is still an essential step. There is plenty to learn when considering how to complete a half marathon by walking – here is what you need to know.
Walking A Half Marathon – A Complete Guide
Half marathons are 13.1 miles in length, and most reasonably fit individuals should be able to walk this distance in about four hours or so. Walking a half marathon in that amount of time is a fun and achievable goal for many individuals. The secret to ensuring that you are ready for a half marathon is to approach and complete your training with consistency.
Anyone over the age of 35 should consult their healthcare provider to ensure that they are healthy and able to walk this distance. There are plenty of training programs available to those hoping to complete walking a half marathon – we’ve included one below. It is important to note that walking a half marathon is not completed at a strolling pace. Marathoners, even those walking, will need to maintain a brisk powerwalk to achieve a suitable time.
Before beginning your training and your race, there are a few essential factors to consider. First and foremost is having the proper footwear. Common issues walkers face while trying to achieve this goal include blisters, sore feet, and other musculoskeletal issues associated with the legs and feet. If you are more prone to foot and leg fatigue, consider investing in a pair of shoes with more cushion. Consulting a professional at a running store can help you choose the right pair for your walk.
Energy and hydration are other important components of successfully completing your walk. You will be walking for at least 3-4 hours, so getting the proper amount of fluids and snacks is incredibly important. Consuming nutrient-rich carbs and plenty of water will help you stay hydrated, focus, and full of energy during your half marathon. Be sure to test your snack and water consumption during your training to ensure they do not upset your stomach.
How Long Does It Take To Walk A Half Marathon?
You have likely wondered, “ how long does it take to walk a half marathon?”. While the average is 3-4 hours, the real answer is not as simple. For example, the runners participating in half marathon will have various finish times. These times demonstrate their fitness level, training, and even lesser factors such as how well-rested they are, whether they are consuming enough food and liquids, and if they suffer injuries during their race.
So, how long does it take to run a half marathon? For most, walking a half marathon is completed within that average range. However, those with less training, experience, and physical fitness may take longer. Those who complete the marathon within four hours are usually walking a bit over an 18-minute mile. To increase your chances of walking a half marathon in this time frame, it is crucial to commit to a challenging training schedule that expands your physical fitness capabilities.
Training To Walk A Half Marathon
Training to walk a half marathon is challenging but achievable for most. Most training programs begin relatively easily for the majority of marathoners. Spending thirty minutes each day walking during your first week should suffice. As your training to walk a half marathon, the amount of time and the speed at which you walk will increase.
Gradually, you will increase your daily walk to about 45 minutes while adding an extra 10 miles during the weekends. Your weekend walks are usually much less strenuous – a casual stroll, as opposed to a powerwalk. Because training programs utilize gradual increases in your time and speed, you should be able to accommodate your body and level of fitness without too much strain on your muscles, joints, and other parts of your body.
In the beginning, you don’t need to worry about your pace or how fast you are walking. Just focus on spending enough time each day walking. During your first week or two of training, it is essential that you don’t overexert yourself. Consider this benchmark if you are walking, you should still be able to hold a conversation as you walk.
Couch To Half Marathon Walking Plan
A couch to half marathon walking plan is exactly how it sounds. Even if you have been in a rut regarding your fitness and productivity, you can realistically achieve your goal of walking a half marathon. These types of training plans help those who have little to absolutely no experience. It is essential to approach a couch to half marathon walking plan with flexibility and give yourself plenty of time to train.
One of the most successful ways to approach a couch to half marathon walking plan is by training with walking intervals. As you begin to train, spend part of your walks moving at a brisk pace while adding in recovery periods with a stroll-like pace. Start with smaller workouts, and be sure to have at least one longer workout added to your weekly schedule as you start.
Walking Schedule For Half Marathon
There are plenty of different walking schedules for half marathons. Many of them seek to achieve the same goal – walking an entire half marathon through a gradual and flexible training program. Here is a simple and straightforward walking schedule for half marathons that you can use to get yourself ready!
|1||Rest||30 easy minutes||20 minute stroll||30 easy minutes||Rest||30 minute stroll||3 easy miles|
|2||Rest||30 easy minutes||20 minute stroll||30 easy minutes||Rest||30 minute stroll||3 easy miles|
|3||Rest||35 easy minutes||20 minute stroll||35 easy minutes||Rest||20 minute stroll||2 brisk miles|
|4||Rest||35 easy minutes||25 minute stroll||35 easy minutes||Rest||40 minute stroll||5 easy miles|
|5||Rest||35 easy minutes||25 minute stroll||35 easy minutes||Rest||20 minute stroll||6 easy miles|
|6||Rest||40 easy minutes||25 minute stroll||40 easy minutes||Rest||30 minute stroll||4 brisk miles|
|7||Rest||40 easy minutes||25 minute stroll||40 easy minutes||Rest||50 minute stroll||7 easy miles|
|8||Rest||40 easy minutes||25 minutes stroll||40 easy minutes||Rest||50 minutes stroll||8 easy miles|
|9||Rest||45 easy minutes||30 minute stroll||45 easy minutes||Rest||30 minute stroll||6 brisk miles|
|10||Rest||45 easy minutes||30 minute stroll||45 easy minutes||Rest||60 minute stroll||9 easy miles|
|11||Rest||45 easy minutes||30 minute stroll||45 easy minutes||30 easy minutes||60 minute stroll||10 easy minutes|
|12||Rest||30 easy minutes||20 minute stroll||30 minute stroll||Rest||Rest||HALF MARATHON|