21KM Recruit

Recruit

Perfect if you’ve never run 21 km or are stepping up from 10 km. This plan builds stamina gradually while prioritising consistency and injury prevention.

Goal Time: 1:50–2:45
Duration: 12 weeks
Runs per Week: 3

Highlights

• Easy runs with walk breaks

• Gradual endurance progression

• Peak weeks of ~100 total minutes

Best For

✔ First-time half marathon runners
✔ Runners focused on completion and confidence