fitness · goal template

Half marathon training plan
for beginners — 12 weeks

Build fitness progressively over 12 weeks to complete a 13.1-mile half marathon. Four run days a week — one long run, two easy runs, one speed workout — with every schedule, guide, and checklist generated for you by AI.

Run this goal — free⏱ 12 weeks · 4 runs/week · beginner–intermediate
goal> Train for a half marathon

1Plan & baseline setup

AIGenerate a 12-week half marathon training schedule✓ ready
AIGenerate a gear and equipment checklistGenerate
YOURegister for a target half marathon race

2Build base mileage (weeks 1–5)

AIGenerate a nutrition and fueling guide for trainingGenerate
YOUComplete all scheduled runs for weeks 1–5
AIGenerate a 10-minute post-run stretching routineGenerate
YOUTrack weekly mileage and note pain or fatigue patterns

3Peak training (weeks 6–10)

AIGenerate a guide to managing common running injuriesGenerate
YOUComplete all scheduled runs, including longest long runs
YOUDo a practice long run with full race-day gear
AIGenerate a mental toughness and race-day mindset guideGenerate

4Taper & race day (weeks 11–13)

AIGenerate a race-week schedule and taper guideGenerate
YOURun the race — 13.1 miles

What the AI generates for you

✓
12-week training schedule
Day-by-day runs with distances and paces, built around 4 run days a week.
✓
Pace guide
Easy, tempo, and race paces explained by feel and talking test.
✓
Nutrition & fueling guide
What to eat before, during, and after runs — training and race day.
✓
Stretching & mobility routine
A 10-minute post-run routine to stay injury-free.
✓
Injury management guide
Identify and manage shin splints, runner's knee, and more.
✓
Race-week taper plan
Exactly how to back off mileage and show up fresh.

Half marathon training plan FAQ

Can a beginner train for a half marathon in 12 weeks?+

Yes — 12 weeks is the standard beginner-to-intermediate window. This plan assumes you can run 2–3 miles today and builds progressively: base mileage in weeks 1–5, peak training in weeks 6–10, then a two-week taper into race day.

How many days a week do I need to run?+

Four: one long run, two easy runs, and one speed or tempo workout. Rest and cross-training fill the other days.

What's different about an AI-generated plan?+

It isn't a PDF — it's a living goal. goalsss tracks which tasks are done, regenerates any deliverable when your situation changes, and splits work between what AI can produce and what only you can do (the running).

Is this template really free?+

Yes. The free plan includes 3 goals a month — this can be one of them. Every deliverable it generates is yours to keep.

13.1 miles. 12 weeks. Zero prompts.

Type the goal — goalsss ships the rest.

Start this goal free →

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