A half marathon plan for people who currently run 3 km with walk breaks and have no idea what a training week looks like. It tells you one thing to do today, and it never lets you feel behind.
Takes about 3 minutes · Works on any phone
You could hold a conversation.
50 min on your feet · Easy effort
Most first-timers don't quit because the plan was too hard.
They quit in week three, after missing a few runs, staring at a PDF full of days they didn't do. Getting the training right is the easy part. Keeping you going after a bad week is the whole job.
How long you can run for, which days work, when your race is. Under three minutes, and nothing you need to look up.
Go as far as you comfortably can in 20 minutes. Walking is fine — most people walk. That's how we work out where to start you.
One card tells you what to do today. Tap once in the evening to say you did it. That's the whole app.
No streaks. No red days. No 'you've completed 62%'. Miss a run and it's deleted, not owed — because that's the week most first-timers quit.
Every session is time at an effort you can describe out loud. Tell a beginner to run 6 km and they'll race it. Tell them 30 easy minutes and they'll finish it.
When it's 36°C and humid, your session changes. Shorter, easier, more walk breaks, and a nudge to go out at 5:30am instead.
Tell it a run felt brutal and next week gets lighter. Tell it something hurts and the plan stops entirely. It never pushes you through pain.
No Garmin, no Strava, no signup, no password. A link you bookmark, that works on any phone, online or off.
Your load comes from tested rules with hard limits, not from a language model having a guess. Boring on purpose — that's the part that keeps you healthy.
Twelve to sixteen weeks from now, you'll be at a start line. The first step is a 20-minute walk-run and five questions.