21K Beginner
21K Beginner
Length
12 Weeks
Plan Description
12-Week Beginner Half Marathon Training Plan
Are you ready to tackle your first half marathon? This 12-week training plan is perfect for beginners who want to build endurance, develop confidence, and cross the finish line strong. Designed to fit into your busy life, the program focuses on gradual progression, increasing stamina, and improving running form to help you successfully complete your 21K.
What’s Included: ✅ Beginner-Friendly Sessions: Easy-to-follow runs and workouts designed for new long-distance runners.
✅ Gradual Progression: Increase your distance week by week without overwhelming your body.
✅ Instant Access: Start your program immediately after purchase.
✅ Strength Workouts: Simple routines to build strength and prevent injuries.
✅ Supportive Resources: Linked videos for technique, strength exercises, and weekly motivation tips.
✅ Race Day Checklist: Everything you need to prepare for your first half marathon.
Program Highlights 💡 Duration: 12 weeks.
🕒 Training Time: 6 hours per week on average.
🏃 Sessions:
6 sessions per week, including easy runs, long runs, and strength workouts.
Longest workout: 2 hours (weekend).
Includes rest days to ensure steady progress and recovery.
What Will You Gain? 🏃♀️ Endurance: Progress from short runs to completing a 21K.
💪 Strength: Build strength and prevent injury with strength-based exercises.
🎯 Confidence: Feel prepared, capable, and ready to conquer race day.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Monday Sample Workout Details
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x6
|
05:14:00 | 02:00:00 |
Strength
x1
|
00:45:00 | 01:00:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
05:14:00 | 02:00:00 | |
|
00:45:00 | 01:00:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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