Programme 6 — 12-Week First Half-Marathon

Twelve weeks from a 5K base to comfortably completing 21.1km on race day.

Four sessions a week: one progressive long run, one tempo, two easy, with mileage scaling from around 25 to 50km at peak. Built on the 80/20 principle, eighty percent of your weekly volume easy, twenty percent hard, which is exactly the ratio most runners get backwards. You need P03 or an equivalent 5K base first; running this having never run 5K continuously is how shin splints happen. The finish line is not the achievement, the twelve weeks of training are. The race just tests whether you did them. Full session plan included. Companion to Vol. 24.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.