Your first
half marathon
7 days free. Full access. No commitment.
Perfect plans for your first half.
Selected for those who have never run 21K and want to do it safely
Meia Maratona Santana
Abner Santana
Meia Maratona Runner's Edge - Iniciante
Stephen McGregor
Meia Maratona Nike
Chris Bennett
Are you ready for 21K?
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
Your journey to 21K.
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
Tips for race 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
Common mistakes to avoid.
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.
Simple. No surprises.
Start free for 7 days. Cancel anytime.
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- Access to 144+ running plans
- VDOT pace calculator
- Guided workouts on smartwatch
- Garmin, Polar & Strava
- Performance analysis
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- Access to 144+ running plans
- VDOT pace calculator
- Guided workouts on smartwatch
- Garmin, Polar & Strava
- Performance analysis
- No ads
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- Everything in monthly, plus:
- 2 months discount included
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