This plan is designed to guide you from a basic running foundation to confidently completing your first 21km without burnout, overwhelm, or injury.
This plan is best suited for:
-Beginner runners who can comfortably run 3–5km
-Athletes returning to running after a break
-Busy individuals balancing work, family, and training
-Anyone wanting a structured, supportive approach to their first half marathon
-You don’t need to be fast, you just need to be consistent and willing to show up.
What You Can Expect
Over the 12 weeks, you will:
-Gradually build your endurance and confidence
-Learn how to pace yourself correctly
-Improve your running efficiency and strength
-Arrive at race day feeling prepared physically and mentally
-This plan follows a progressive structure with recovery weeks built in, helping you avoid common beginner mistakes like overtraining or doing too much too soon.
Equipment You’ll Need
To get the most out of this plan, you’ll need:
-A reliable pair of running shoes
-A GPS watch or running app (recommended for pacing)
-Access to safe running routes or a treadmill
-Optional: foam roller, basic strength equipment
A Note From Your Coach
This plan is about more than just finishing a race it’s about building confidence, consistency, and a strong foundation for your running journey.
Some days will feel easy, others will challenge you that’s part of the process. Trust it, stay consistent, and you’ll be amazed at what your body can do in 12 weeks.
Results You Can Expect
Athletes following this style of training typically:
-Complete their first 21km feeling strong and proud
-Build a sustainable running routine
-Reduce injury risk through gradual progression
Endurance coach specialising in running, cycling & triathlon with over 21 years of experience in the sport.
I’ve competed internationally & raced World Championships in Hawaii twice, giving me a strong foundation in both racing & coaching.
I work with athletes of all levels, with a focus on those balancing training alongside busy careers & family life. My goal is to provide structured, effective programs that fit into real life helping you train consistently, improve, and achieve goals.