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Walk Half Marathon: Beginner 3:15 Pace

(Recorded in Kilometres) • Training Information / Schedule Key

Week Sun Mon Tue Wed Thu Fri Sat Total
17 Oct-7 Oct-8 Oct-9 Oct-10 Oct-11 Oct-12 Oct-13 25
6 OFF 10 6 OFF OFF 3
LSD (Walk/Stroll)   Steady Walk Steady Walk     Steady Walk
18 Oct-14 Oct-15 Oct-16 Oct-17 Oct-18 Oct-19 Oct-20 21
Race Walking            
Pace Schedule (min/km) Long Walk (LSD) Steady Walk Tempo/Fartlek/Hills Speed Race Walk Adjusted Race Pace
To Complete 3:15 10:11-11:18 10:11 9:17 8:12 9:15 9:07



Training Information

Pace: LSD & Walk/Stroll Interval = 10 min brisk walk, 1 min relaxed stroll

Hills: Hills are a distance of approximately 400 metres

Snags: If you find any week to be too difficult, repeat that week rather than adding more time, until you are able to progress comfortably.

Pace Breaks: We encourage all walkers to take pace breaks: periods of gentle walking of any kind as a recovery from the briskness of the periods of effort.




These workouts are intended to be near the lactate threshold pace, 80% MHR

  • They are designed to improve the lactate threshold for the athlete, in other words – to help people move faster
  • Tempo workouts should stress the body at a specific intensity level – not more, not less. The workout should ideally take place on smooth, flat terrain under relatively calm weather conditions.
  • Tempo workouts are typically of 20-30 minute non-stop duration with a warm up and cool down added. Alternatively, tempo repeats can consist of a few shorter sets of tempo intervals with a short rest between them. In this way, tempo workouts can be increased to 30-50 minutes overall.
  • Experience has taught that optimum benefit is gained by staying within these ranges. More does not necessarily mean better and in this case, overstress and even injury could be the result.

Tempo Workouts


Hi John,
Why do we have 2 hard days in a row? For example, a tempo run scheduled for Tuesday — Wednesday and or a tempo run followed by a hill repeat day? Isn't this too much without a rest?


In my book Running Room's Book on Running, in all of our clinic manuals and the schedules on our website we do Tempo Runs on Tuesday — Wednesday night and then follow a Tempo Run with a Hill Repeat day later on in the program. Now this may seem like a lot but we do have a reason for this. We build into our program periodization (periods of stress and rest). We at times inject a period of ‘stress' into the program by having 2 back to back days of harder workouts but never more than 2 days.

Hope this answers your question, stay running, stay having fun!

John Stanton

LSD (Walk/Stroll)

Long Slow Walks

Long Slow Distance walks are the corner-stone of this training program.

  • Take a full minute to stroll for every 10 minutes of 'Brisk' Walk.
  • To increase capillary network in your body and raise anaerobic threshold.
  • Mentally prepares you for long races.
  • The change in pace that you get from the 10/1 allows for a change up of pace and a change of the muscle groups.


This means “Speed Play”. This type of training can be a great way to break up the monotony of regular intervals.

  • A continuous session including changes of pace for various distances of the athlete's choosing. Short bursts at 70-80% effort, plus recovery periods to bring the heart rate down to 120 bpm. The nature of fartlek places it in both sections, depending on how the athlete chooses to do it.


To build determination and strength. Fartlek teaches a runner to run at a varied tempo instead of locking into one pace. This will make a runner stronger over a course with varying terrain, and can help a runner learn to stay with their competitors when he or she throw a surge in the middle of a race.

Steady Walk

Active Walking:

We have chose “active walking” to describe the normal way in which we get around on two feet. In the clinics, we define it as “normal walking done as fitness and lifestyle choice”.

Athletic Walking

Speed or Race Walking:

This is the technique used in our skill and technique phase of our training program. We use the term athletic walking to describe walking that is faster at a brisk to competitive pace; the focus is faster walking. These walks build fitness and prepare you for event goals. Fitness improves through increased speed and improved technique. Athletic walking incorporates activity to build your heart rate such as speed intervals, tempo and even race walking.

Let your HRM be your digital coach

Your HRM is your digital coach, keeping your workouts at the precise intensity needed to achieve your goals, safely and effectively. Many exercisers ‘drop out' of a fitness program because they try to do ‘too much too soon'. Your HRM can help you stay at the right intensity to keep from fatiguing, or burning out.

  • Your body uses oxygen to convert nutrients into energy for muscle movement and body functions. When you exercise, your heart rate increases to deliver more oxygen to the working muscles
  • By performing cardiovascular exercise regularly, your heart and circulatory system become stronger and more efficient at delivering oxygen to your muscles. And, your muscles become more efficient at converting calories into energy
  • Your ‘target zone' is the intensity range that allows you to improve your fitness at a safe and comfortable level. This zone is expressed as a percentage of your maximal heart rate based on your current fitness level and your goals
  • Your HRM makes it possible to receive real time feedback on your HR during exercise, keeping you in your training zone for maximum results from every workout

Hills (Walking)

Hill Repeats for Walkers

Repeated walks up and down a hill. Walk hard going up and easy coming down.

  • Hill training combines the benefits of both interval and speed training.
  • It develops strength and increases max VO2.
  • Hills can be walked over a variety of distances and grades and can be combined with longer walks.
  • Hills can be walked as repeats or as part of a hilly walk.
  • Downhill walking can be used to help develop leg speed and to train for specific races containing lots of hills.
  • Great care must be taken when designing downhill workouts, as they are significant sources of injury.
  • 80% Effort


Hi John,
Why are hills scheduled for Wednesday and not other days of the week?


In my book ‘Running Room's Book on Running', in our clinic manuals and on the schedules on our website, we do hills on Wednesday. We build into our program periodization (periods of stress and rest). Changing the hill night would be like changing the long run, you would have to adapt the whole weeks training to build in adequate periodization to avoid the risk of injury.

Hope this answers your question, stay running, stay having fun!

John Stanton

Race Walking

We use “Race Walking” to describe the walking as defined in the rules of Track and Field Athletics. When you learn the Race Walking technique, you will be doing the fastest walking there is. As a Fitness Walker, you'll get a great workout. The activity can become quite intense if you choose to put your food on the gas!