Leslie Sansone’s tips for walking a half-marathon.

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I love me some Leslie.

 Hey there fitness fans!

I heard Carla was looking for some help prepping for her January half marathon so I thought I’d offer some tips.

Thirteen miles is definitely a challenge so you’ll want to work up to this distance at least three months in advance — making NOW the perfect time to start!

Just getting the miles in can be tough for anyone with even a few things to do during the day, let alone a family, a job, a pet!

Got a crazy energetic dog that loves to WALK? You could get your miles in just chasing it around.

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Doodle + Child = LOTS of chasing.

This would actually be a great base to build from with something like an indoor “walk.”

Our latest Mix & Match Walk Blasters is the perfect supplement to any longer program with the ability to choose any combination of 10 minute “mini-walks” or one huge 5 miler!

You’ll definitely want to break out of the straight ahead walking box and include some boosted sessions as well.

This can be 30 seconds of moderate running or a 10 second sprint, or something more dynamic like skips or high-knees.

We love “boosted” walking as seen in our “Walk to the Hits” workouts, “Party Songs” and “Radio Remixes.” Nothing better for increased calorie burn and stamina building — perfect for event training.

At a brisk, but comfortable pace, you can typically walk a mile in about 15 minutes—so half marathon training is going to require over three hours of exercise.

Does anyone have three straight hours to train?

If not, like me, then a good segmented plan is the way to go.

If you have the time on weekends, by all means try to do a straight 13 mile walk after about a month or even two or building up to it in 3-5 mile chunks.

During the week, a healthy mix of brisk outdoor or treadmill walks, plus a more dynamic, multi-muscle workout (such as in our Walk at Home series) 3-4x per week will perfectly complement your straight ahead training by increasing your strength, stamina and cardiovascular fitness overall.

Plus, you’ll be all the more toned for it 🙂

Anyone in the Pittsburgh area (Carla note: Mom? Dad??) ?

Come and walk with me at my live Walk Concerton Friday, Oct. 5th!

You can learn about my Walk Leader program there, too.

Happy walking!

Leslie

 

Leslie has helped 70 million walk fans with her “Walk at Home” Program.  She served on the Leadership Council for IDEA & holds 8 certifications including the American College of Sports Medicine and Cooper Institute: Group Exercise Leader. She was recently inducted into the National Fitness Hall of Fame. Her newest DVD includes over 100 walking minutes!

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Comments

  2. I love Leslie and you Carla, wish I could walk a half marathon with both of ya. I planned my own this year it’s on Sunday 🙂 my advice, enjoy your long walks 🙂 great therapy 🙂

  4. Good idea! I was absolutely no help with this when you asked, but now it seems like you have found someone who can. Good idea to break it up, and probably better for you too!

  5. I have always admired Leslie. Not many people can make walking seem like a “cool kid” workout, but she owns it and has helped so many people embrace walking for exercise!

  7. I love Leslie! I come back to her stuff over and over because of the positivity. There is never any, “Burn off those calories, fatty!” type language. Instead it’s all, “Our bodies are meant to move, so let’s be grateful for the chance to do this today!” I LOVE LOVE LOVE that.

  9. Hooray for a walking guru! I wonder why she advises to walk the entire 13 in training?? That is something us runners rarely ever do. We always save a little for the actual race.
    Live and learn!

    • To run a fast half marathon over-distance is always recommended…at least from my personal experience.

  12. I’ve been working out with Leslie’s videos since June and have lost 31 pounds and I’m doing my first Marathon in November.. The Hot Chocolate- 5k.. I’m so excited.. A year ago if someone would have told me I would be doing a marathon I would have told them they were CRAZY! Thank you Leslie for helping me get the motivation to get healthy again.. I’m 60 years old, and I want to be around for many many years to come…

  15. Hi Leslie

    Some great advice here.

    Agreeing with everything that you said, what’s more effective?

    Only doing treadmill runs or outdoor runs? I do see that you mentioned doing a combination of both..

    Because I only train in the gym, that’s why I was asking.

    Segmenting a plan is a very good idea though.

    Cheers

    Dave

  16. Walking a marathon or half marathon is not cool if you happen to be manning the last of the aid stations.
    Marathons and half marys were meant to be run.
    My opinion.

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