Your First Half Marathon

A 12-Week Training Plan on Four Days a Week, with Run Logs, a Weekly Strength Day and an Illustrated Exercise Guide

You signed up for your first half marathon and only have four days a week. This plan gives each of those days a clear job.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

Instant download: US Letter and A4 PDF
The program in the app, ready to log
48 ready-to-use session pages
Illustrated guide to every run type and strength exercise
How hard to run, with a simple talk test
Week plans, a run tracker and an end-of-plan review
Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Four sessions a week: an easy run, a quality run (steady intervals, then comfortably hard tempo running, then blocks at your goal half marathon effort), a short strength session for the legs, hips and trunk, and a long run that grows from 45 minutes to an hour and three quarters. Weeks 4 and 8 are lighter, week 11 starts the taper and week 12 finishes with your half marathon. For runners who can run 5K in about 30 minutes or less, or have finished a 10K.