Plan for your first half marathon
For people who can already run 30 minutes non-stop and want to reach 21 km sensibly. Usually 16 weeks, 3 or 4 days a week. With a base, 12.
- Length
- 12–16 wk
- Days
- 3–4
- Level
- Beginner
How much time do you need?
You already run about 20 km a week
12 weeks
You have the base. The plan lengthens the long run and adds pace.
You run 30 minutes non-stop
16 weeks
The sensible choice: your body needs time to handle the kilometres.
It's a guide, not a promise. Your real plan adapts to your level, your free days and how you respond week by week. If your race is too close, Max tells you before you start and adjusts the goal. It doesn't replace a doctor: if you have health doubts, check first.
How the plan goes
First third · Base
Easy runs and strength so your body can handle what's coming.
Second third · Build
The long run grows and the first pace changes come in.
Last 2–3 weeks · Taper
Volume drops so you arrive fresh on race day.
A sample week · mid-plan
Your real plan fits your free days and your level- MondayRest
- Tuesday · 45 minPace changes · 5 × 3 min brisk, 2 min easy45 min
- Wednesday · 30 minStrength · squat, lunge, calf raises, plank30 min
- Thursday · 40 minEasy run · you can talk while you run40 min
- FridayRest
- Saturday · 1 h 15Long run · 12 km at a comfortable pace1 h 15
- SundayRest or a walk
Start this plan with your racePremium · soon
Pick your race and Max counts the weeks back from that day. If there isn't enough time, it tells you before you start.
Upcoming half marathons
V Media Maratón Villa de Montehermoso 2026
Oct 25, 2026 · Montehermoso
A Media do Camiño 2026
Oct 25, 2026 · Laza
35º Medio Maratón Valencia Trinidad Alfonso Zurich 2026
Oct 25, 2026 · València
V Media Maratón y 10K Torta del Casar 2026
Oct 25, 2026 · Casar de Cáceres
XXVII Media Maratón Ciudad de Dos Hermanas "Tierra y Olivo"
Oct 25, 2026 · Dos Hermanas
XIII Las Murallas Pamplona-Iruña 2026
Oct 31, 2026 · Pamplona
Frequently asked questions
What if I can't train one day?
Mark it and Max reshuffles the week.
Do I need a watch?
No. If you have a compatible one, the workout goes to your wrist.
What if my race is in 8 weeks?
Max still prepares you, but warns you it's tight and changes the goal: finish well, not set a time.
Does it guarantee I'll finish?
No one can. It gives you the best path for your level; the rest depends on how your body responds. If something hurts, stop and get it checked.