BodyBuddy
Featured by BodyBuddy
A 12-week beginner half marathon plan with three runs each week, including two easy runs and one weekend long run. Rest between runs, keep the pace comfortable, practice race-day food and water on longer runs, and repeat a week if it feels hard.
BodyBuddy will text you every day to keep you on track.
Build from a comfortable 5K to your first 13.1 miles with three runs and steady BodyBuddy check-ins each week.
Keep a rest day between runs, with two easy runs during the week and one long run on the weekend.
Week 1 · 3, 3, and 4 miles
Week 2 · 3, 3, and 5 miles
Week 3 · 3, 4, and 5 miles
Week 4 · 3, 3, and 4 miles
Week 5 · 3, 4, and 6 miles
Week 6 · 4, 4, and 7 miles
Week 7 · 3, 4, and 5 miles
Week 8 · 4, 4, and 8 miles
Week 9 · 4, 5, and 9 miles
Week 10 · 4, 5, and 10 miles
Week 11 · 3, 4, and 6 miles
Week 12 · 3, 2, and 13.1 miles
Use the same calm routine for every run and protect the recovery built into the plan.
Start with a five-minute brisk walk and finish with another five-minute brisk walk.
Run slowly enough to speak in full sentences, and make the long run your slowest run of the week.
Run each pickup a little faster than easy for one minute, then return to easy until your breath settles.
Keep weeks 4 and 7 light even when you feel strong so your legs can catch up.
On every run over an hour, use the water and food you plan to have on race day.
Repeat a hard week and move the race date back if you need more time.
BodyBuddy follows each run, remembers useful patterns, and helps you make the weekly repeat-or-progress decision.
On day one, send your longest recent run and half marathon date.
Name the planned run that morning, then report the miles and how it felt that evening.
From week 6, report what you ate and drank before and during each long run over an hour.
Look back at the week, revisit recurring aches, and decide whether to move up or repeat.
BodyBuddy remembers successful long-run food and drink so race morning uses a breakfast you already tested.
During race week, BodyBuddy explains the short runs, then asks about your departure time and food the night before.
This plan fits someone who can run a 5K or 30 minutes without stopping and wants to finish a first half marathon.
The schedule lasts 12 weeks and can accommodate repeating one or two weeks.
Training peaks at 10 miles, and race day supplies the final 3.1 miles.
These are the recurring sessions and routines that make up the plan.
Every run
Core sessions
Race day
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
