📖 About This Step
A focused 12-week plan to go from running 5K to finishing a 21K half marathon in India. Covers progressive long runs, pace work, weather adaptation for Indian summers, and the gear that works without breaking the bank.
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12 related insights in Sports
Tasks (6)
6 tasks total
1
Set baseline + buy basic gear
Run 5K and note time. Buy Indian-rupee-sensible shoes — ASICS Cumulus or Brooks Ghost (Rs 8-12K). Most other gear can wait.
2
Build base: 4 runs/week to week 6
One long run (build from 8K to 14K), two easy 5K, one tempo 4K. Total weekly mileage builds from 18K to 32K. Never increase more than 10%/week.
3
Add pace work in weeks 6-10
Once base is set, add intervals — 6 x 800m at race pace, or 4 x 1K. Builds lactate threshold and race-day confidence.
4
Peak long run: 18K in week 10
Don't go for full 21K in training. 18K is the sweet spot — race-day adrenaline carries you the last 3K.
5
Taper for 2 weeks
Cut mileage by 30% in week 11, by 50% in week 12. Sleep more. Resist any extra training — taper anxiety is normal.
6
Race day execution
Start 15 sec/km slower than goal pace for first 5K. Fuel every 6-8K. Pick someone running your pace and stay near them.
📅 Daily Plan View
Week 1
Task 1
Set baseline + buy basic gear
Weeks 1-6
Task 2
Build base: 4 runs/week to week 6
Weeks 6-10
Task 3
Add pace work in weeks 6-10
Week 10
Task 4
Peak long run: 18K in week 10
Weeks 11-12
Task 5
Taper for 2 weeks
Race day
Task 6
Race day execution
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