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Final 5KFirst half-marathon guide

First half marathon

Run/Walk Half-Marathon Strategy

Choose the interval in training and use it before fatigue makes the decision.

Plain answerRun/walk is a planned race method, not a failed attempt at continuous running. Select a sustainable interval—such as three minutes running and one walking—during long training sessions, then begin it early on race day.

Make walking scheduled

A planned break controls effort and creates regular opportunities to reset breathing, posture, and fueling. Waiting until exhaustion turns the same action into an emergency response.

Choose the interval

  1. Start conservatively on an easy training day.
  2. Judge how the final third feels, not the first ten minutes.
  3. Change either run time or walk time, not both at once.
  4. Use the chosen pattern during long runs.
  5. Practice moving predictably before slowing or restarting.
SourceGreat Run 12-week run/walk plan
The published track uses structured run/walk work and builds toward a 10-mile long session before tapering.

Race the late miles, not the label

Hold the interval through mile ten. If you have genuine reserve, decide whether to shorten a walk or gently lift the running effort. The early plan creates the late choice.

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Use the button to choose iPhone or Android and see the current installation options.

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