Your first
half marathon

Able to run 10K

You should be able to complete 10K comfortably before starting

10-14 weeks available

Enough time for a safe, progressive preparation

3-4 workouts per week

Availability to train consistently throughout the plan

Motivation for the challenge

Willingness to step out of your comfort zone and grow

Weeks 1-3

Adaptation

Gradual volume increase

Weeks 4-7

Building

Long runs of 12-16km

Weeks 8-10

Peak

Maximum volume and simulations

Weeks 11-12

Race day!

Taper and the big day

Start slow

In the first km, run slower than your planned pace

Know the course

Study the route, hills and hydration points

Nothing new on race day

Only use clothing and shoes you've already tested in training

Focus on finishing

In your first half, the goal is to cross the finish line

Going out too fast

Excitement can make you start fast and pay for it after km 15.

Skipping the long run

Long runs are essential for preparing body and mind.

Overtraining

More isn't always better. Respect the rest days in the plan.

Unrealistic expectations

In your first half, focus on finishing. Aggressive time goals can wait for the next one.