Event programsRunning

Half Marathon: 12 weeks, peaks at ~6 h.

21.1 km at about 101–103% of threshold pace: threshold endurance, a long run near two hours, and fuel if you'll be out over 90 min. That's the intermediate plan; beginner runs 12, advanced runs 14 weeks.

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Written for where you are.

Beginner

12 weeks, 4 runs a week (plus an optional fifth): the long run steps from 60 to 110 min, run/walk allowed.Shortest runway 6 weeks · research minimum 9 · 5 sources

12 wk

2-4 h a week

Intermediate

12 weeks, 4–5 runs a week: long sub-threshold and Kenyan fartleks into sub-T 1K reps, HM-pace blocks and a 10–14 day taper.Shortest runway 6 weeks · research minimum 8 · 5 sources

12 wk

3.5-6 h a week

Advanced

14 weeks, 6–7 runs a week with a midweek medium-long run: sub-T volume, HM-pace blocks, Canova alternations and a 10K tune-up.Shortest runway 7 weeks · research minimum 9 · 5 sources

14 wk

4.5-7.5 h a week

The checklist comes with it.

T-7Gel plan and brand matched to what the aid stations carry; anti-chafe; bib and kit.

T-3Split plan at 5, 10 and 15 km. Weather check — slow about 1–2% per 5 °C above ~15 °C (a coaching heuristic).

T-1Carbohydrate-rich day, about 7–10 g/kg.

race morningPre-race meal about 3 h before. First 5 km at goal +2–3 s/km.

Every plan cites its homework.

Invite-only · waitlist

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