Runner training for their first half marathon

21K. A plan that gets you there.

36 guided workouts. 3–4 times a week. Adapted to you.

Buy the training plan — 186 SEK

Not satisfied? Money back within 14 days. No questions asked.

Josh Gordon / Unsplash

Every workout guides you

Distance, pace, warm-up, and coaching tips — all in one card.

You start here

#18

Halfway there

🏁

Finish line!

This is what your workouts look like in the app — from day one to the finish line.

Week 1 | Workout #1

Next Challenge

5 km easy + tempo reps

Workout 1 of 36

40 min total · Building your base

Why This Workout

Building a solid base. Endurance you can rely on over 21 km.

Today's Distance

3km

25 min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 6 | Workout #18

Next Challenge

12 km long run

Workout 18 of 36

~75 min · Building the distance

Why This Workout

You're already running 10+ km. Your body is stronger than you think — now we build for the half.

Today's Distance

10km

1h 5min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 12 | Workout #36

Next Challenge

21.1 km done — finish!

Workout 36 of 36

~2:10 · Every step counted

Why This Workout

21.1 km. You ran a half marathon. All the hard work led to this moment.

Today's Distance

21.1km

2h 15min

Duration

Moderate

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 1 | Workout #1

Next Challenge

5 km easy + tempo reps

Workout 1 of 36

40 min total · Building your base

Why This Workout

Building a solid base. Endurance you can rely on over 21 km.

Today's Distance

3km

25 min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 6 | Workout #18

Next Challenge

12 km long run

Workout 18 of 36

~75 min · Building the distance

Why This Workout

You're already running 10+ km. Your body is stronger than you think — now we build for the half.

Today's Distance

10km

1h 5min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 12 | Workout #36

Next Challenge

21.1 km done — finish!

Workout 36 of 36

~2:10 · Every step counted

Why This Workout

21.1 km. You ran a half marathon. All the hard work led to this moment.

Today's Distance

21.1km

2h 15min

Duration

Moderate

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Track your journey

See your progress, next workout, and how close you are to the finish line.

9:41

13 OF 36 WORKOUTS

ESTIMATED COMPLETION

May 11, 2026

56 days left

NEXT CHALLENGE

5 km easy + tempo reps

3 km|~25 min

40 min total · Building your base

Your Journey

13 of 36 workouts

Tap a milestone to see details

First steps

Week 1 · 3 runs/week

Your body is adapting

Week 1 · 3 runs/week

Finding your rhythm

Week 3 · 3 runs/week

Habit formed

Week 5 · 3 runs/week

You are here

Building strength

Week 7 · 3 runs/week

A stronger you

Week 8 · 3 runs/week

🔥 Peak phase

Peak shape

Week 10 · 3 runs/week

Ready

Week 12 · 3 runs/week

Finish line

Ready to cross the finish line

After 105 km across 12 weeks of training, you'll be ready for race day. Trust your body — every step prepared you for this moment.

105 km trained12 weeks

One-time purchase — no subscription

Everything you need to reach your goal

Buy once, train at your own pace. No subscription, no hidden fees.

Personalized workouts

Every workout is tailored to your level and goal. The plan evolves with you.

Track your progress

See yourself getting stronger week by week. Distance, pace, and how you feel — all in one place.

Reminders and notifications

Get a nudge when it's time to run. Never miss a workout.

Statistics and insights

Detailed stats that show how your training develops over time.

More features on the way — Strava integration, races, and more.

One-time purchase — no subscription

Get your training plan

186kr

12 weeks · 36 workouts

Personal workoutsTrack progressRemindersStatistics

Not satisfied? Money back within 14 days. No questions asked.

Common questions

We've got answers.

How fit do I need to be?

You should be able to run about 5 km comfortably. The plan builds from there over 12-16 weeks.

How many runs per week?

3-4 runs per week, including one longer run that gradually increases to prepare you for race distance.

What if I miss a week?

Life happens. The plan adapts. You can adjust and pick back up without starting over.

Ready to start?

In 12 weeks, you'll have done it. Step by step.

Buy the training plan — 186 SEK

Not satisfied? Money back within 14 days. No questions asked.

Other distances

5K·10K·Marathon