Finish your first half marathon strong, with a plan that starts exactly where you are.

What’s inside (38-page PDF)

  • 3 starting points: already running 5 km, running 20 to 30 minutes, or brand new. All three lead to race day.
  • 12 weeks, 3 runs a week: one session, one easy run, one long run. Built gradually, with easier weeks planned in.
  • Run by effort: no watch or pace targets needed. Optional paces if you know your 5K time.
  • Week 8 checkpoint: a 5K time trial that gives you a realistic finish time and your race paces.
  • Strength for first-timers: simple bodyweight sessions that make running feel easier.
  • Race-day plan: what to do race week, race morning and km by km, so you finish strong instead of fading.

Who it’s for:

Anyone who wants to finish a first half marathon, from complete beginners to runners who already do 5 km. New to running? Start with the 8-week run/walk starter included in the guide.

Made for runners. Backed by science.
​Every session is based on published sports science, and the sources are listed at the back. No guesswork, no opinions.

$ USD