[New 2025] 21 km for beginners - Science based polarized 80-20 - Unlimited support
[New 2025] 21 km for beginners - Science based polarized 80-20 - Unlimited support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
------------------------------------------
Apply promo code TP2025 at checkout for 10% discount on this plan. Valid during 2025
------------------------------------------
.
Plan for Half Marathon 🏃🏻♂️
Run your first 21km or achieve a personal record! 💪
.
👉 Method: polarized (80% low intensity, 20% high intensity) the pyramidal (70-20-10)
👉 16-week plan (1 recovery week every 3 building weeks)
👉 Train 4 times a week
👉 Progression from 3 to 5 hours per week at peak training
👉 Includes a testing/evaluation session in week 1 and a re-testing/evaluation session in week 9 to properly assess training zones and improvement in fitness
♻️ Re-usable: Re use this plan for free unlimited times. Execute the plan, race or test for improvements and apply the plan again. The plan will adjust to your new training / speed level. It never gets easier, you get faster,
.
Interested in other distances, plan length or difficulty?
🏃 All running plans: Link
🏊♂️ 🚴🏃 Check out my triathlon plans: Link
.
Unlimited support: Your Success is Our Priority
Have questions? Unsure which plan is right for you? Seeking a tailored approach or even 1-1 coaching to achieve your specific goals?
We're here to help you every step of the way.
💬 Chat with us on WhatsApp
📩 Email our coaches
.
Apply promo code TP2025 at checkout for 10% discount on this plan. Valid during 2025
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:12:00 | 02:00:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:12:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.