First Half-Marathon

21.1K

The Perfect Distance

Goal 21.1K

Weeks 12

Runs 4x/week

fact_check Prerequisites

Can run 10K comfortably at any pace Running 25-30 km/week consistently 3+ months consistent running history No current injuries or lingering pain

psychology The 3 Training Pillars

The Long Run

Saturday long runs build to 16-18 km—not the full 21.1. Your body adapts to training, and race-day adrenaline carries you the rest.

Tempo Runs

"Comfortably hard" efforts at about 10K pace. Builds the speed endurance you'll need to sustain your goal pace on race day.

Recovery

Recovery weeks every 4 weeks let your body absorb training. Easy runs stay truly easy. Adaptation happens during rest.

menu_book Intensity Glossary

EASY

60-90 sec/km slower than goal pace. Should feel effortless.

TEMPO

About 10K pace. Controlled effort for 15-30 minutes.

INTERVALS

6x800m at 10K pace with 2 min recovery. Builds running economy.

LONG

Easy pace throughout. Builds aerobic base and mental toughness.

12-Week Training Schedule

Week 1 / 12

Base Building

Easy

Easy pace

5km

Rest

-

—

Tempo

3km tempo within run

6km

Rest

-

—

Easy

Easy pace

5km

Long

Easy pace throughout

10km

Rest

-

—

Weekly Total 26km

Note: Tempo = 3 km at "comfortably hard" pace within the run. 10K long run is your starting baseline.

Easy

Easy pace

5km

Rest

-

—

Tempo

3km tempo within run

6km

Rest

-

—

Easy

Easy pace

6km

Long

Easy pace

11km

Rest

-

—

Weekly Total 28km

Easy

Easy pace

6km

Rest

-

—

Tempo

4km tempo within run

7km

Rest

-

—

Easy

Easy pace

6km

Long

Easy pace

13km

Rest

-

—

Weekly Total 32km

Note: 13 km is a new distance for most. Go slow, stay relaxed—finish feeling like you could do more.

Easy

Easy pace

5km

Rest

-

—

Easy

Easy pace

5km

Rest

-

—

Easy

Easy pace

4km

Long

Easy - absorb training

8km

Rest

-

—

Weekly Total 22km

Recovery Is Training: This reduced week lets your body absorb weeks 1-3. You'll feel stronger next week.

Easy

Easy pace

6km

Rest

-

—

Tempo

5km tempo within run

8km

Rest

-

—

Easy

Easy pace

6km

Long

Easy pace

14km

Rest

-

—

Weekly Total 34km

Easy

Easy pace

6km

Rest

-

—

Intervals

6x800m @ 10K pace

8km

Rest

-

—

Easy

Easy pace

7km

Long

Easy pace

15km

Rest

-

—

Weekly Total 36km

Note: Intervals = 6x800m at 10K pace with 2 min recovery. Builds VO2max and running economy.

Easy

Easy pace

7km

Rest

-

—

Tempo

6km tempo within run

9km

Rest

-

—

Easy

Easy pace

6km

Long

Easy pace

16km

Rest

-

—

Weekly Total 38km

Easy

Easy pace

5km

Rest

-

—

Easy

Easy pace

6km

Rest

-

—

Easy

Easy pace

5km

Long

Easy - recover

10km

Rest

-

—

Weekly Total 26km

Easy

Easy pace

7km

Rest

-

—

Tempo

7km tempo within run

10km

Rest

-

—

Easy

Easy pace

6km

Long

Practice race nutrition

18km

Rest

-

—

Weekly Total 41km

Your Longest Run: 18K is your peak—that's 85% of race distance. Practice race nutrition: gel at 8 km and 14 km.

Easy

Easy pace

6km

Rest

-

—

Intervals

6x800m @ 10K pace

8km

Rest

-

—

Easy

Easy pace

6km

Long

Easy pace

16km

Rest

-

—

Weekly Total 36km

Easy

Easy pace

5km

Rest

-

—

Tempo

4km tempo within run

6km

Rest

-

—

Easy

Easy pace

5km

Long

Easy pace

12km

Rest

-

—

Weekly Total 28km

Taper Time: Reduced volume, maintain intensity. Feeling sluggish or anxious is normal—your body is storing energy.

Easy

Easy pace

4km

Rest

-

—

Easy

Easy pace

5km

Rest

-

—

Easy

Shakeout run

3km

Rest

Complete rest

—

Race

HALF-MARATHON

21.1km

Race Day: You're ready. Friday's 3K shakeout loosens your legs. Saturday is complete rest. Sunday, you cross that finish line.

route Race Day Strategy

0-10km Pace: Goal or slower

10-16km Pace: Maintain

16-21km Pace: Finish strong

restaurant Nutrition Strategy

restaurant

Before (2-3 hrs)

• Eat familiar foods—oatmeal, banana, toast with peanut butter.
• Avoid fiber and fat.
• Hydrate well the day before.

water_drop

During the Race

• Energy gel or chews at 8K and 14K.
• Water at every station—sip, don't gulp.

science

Practice First

• Test everything during long runs.
• Never try new foods or gels on race day.

warning Common Mistakes to Avoid

Going Out Too Fast

The #1 race mistake. The first 5K should feel easy—if they don't, you'll suffer at 18K.

Skipping the Taper

Weeks 11-12 are not optional. Trust the process. Feeling sluggish is normal.

New Gear on Race Day

Nothing new—not shoes, not gels, not clothes. Test everything in training first.

Long Runs Too Fast

Run them 60-90 sec/km slower than goal pace. Save the speed for race day.

What's Next?

Next Goal

Get Faster

Train for a sub-2:00 half-marathon.

Next Goal

Go Longer

Take on the full marathon distance.

Next Goal

Consolidate

Run another half to solidify the distance and build confidence.

Key Takeaways

check_circle Longest run is 16-18K—trust training
check_circle Tempo runs build race-pace fitness
check_circle Taper is essential—trust weeks 11-12
check_circle Practice nutrition during long runs
check_circle Start conservative—finish strong
check_circle Nothing new on race day