Can you run a 5k but are ready for more? This 12-week training plan will build your endurance (& your confidence) on the way to finishing 13.1 miles/21 km! This plan is designed for runners new to longer distances who are looking to build on their progress from being a 5k-finisher to becoming a half marathoner! This plan focuses purely on DISTANCE-BUILDING with an emphasis on EASY effort running, although running drills including strides and hill sprints are also included on specific days.
 
This plan contains 4 runs per week; the beginning weekly mileage is 11 miles/17 km/2hr00 per week and peaks at 24 miles/38 km/4hr30 per week.
 
This plan also contains a 4-week post-race recovery schedule, a Race Day planner worksheet, recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on goal setting/pace calculators, hydration, fueling, and more!
 
In order to be successful in this plan, it's recommended that you be able to comfortably complete at least a 5k distance (either running or run/walking). If you are looking to build to the 5k distance first, the 12-week "Zero to 10k" plan or the 20-week "Zero to Half Marathon" plan might be a better fit!
 
This plan contains 3 VERSIONS of the 12-week schedule: miles, kilometers, and time-based
 
This plan is a downloadable PDF and is nonrefundable.