Most plans weren't built
for first-time runners.
Free plans assume a fitness base you have not built yet. Paid apps are built for athletes chasing times. First-timers fall through the gap.
The Blueprint fixes
every one of those.
A structured 8-week plan built specifically for first-time runners — clear, purposeful, and ready to follow from day one.
Built for beginners from day one
Every session is designed for first-timers — manageable volume, realistic pacing, and a clear reason for every run.
Three sessions per week, nothing more
Fits around real life. No daily commitments. Three purposeful sessions that build real half marathon fitness.
From Week 1 to the finish line
Every week, every session, every phase mapped out. You never have to decide what to do next.
Used by runners who completed the Movistar Madrid Medio Maratón. All three set personal bests.
Who It's For
Is this plan right for you?
This is for you if
You've entered your first half marathon and need a real plan
You run occasionally but have never trained for a specific race
You want structure — not motivation speeches or generic advice
You can commit to 3–4 runs per week for 8 weeks
You want to finish feeling strong, not just survive
Not for you if
Experienced runners chasing a personal best
Athletes already working with a coach
Anyone looking for a free or improvised plan
No guesswork.
No wasted days.
Just the race.
Every session has a purpose
No filler runs. No junk miles. Every kilometre earns its place.
Three sessions per week, nothing more
Built around real life. No daily commitments, no gym required.
Week 1 to finish line, fully mapped
You never have to wonder what to do next. The plan tells you.
Week 1 of 8 — Building Your Foundation
“Do not let easy runs become moderate runs. 80% of your training must be genuinely easy.”
Everything you need.
Nothing you don't.
Three core components plus five supplementary guides — all in one structured PDF download built for first-time runners.
Strength & Injury Prevention
4 exercises. No gym required.
Nutrition & Fuelling Guide
Pre-run, during, and race day fuelling.
Warm-Up & Recovery Routines
5-min routines before and after every session.
Mental Preparation Framework
Race-in-thirds framework for km 15–21.
Quick Reference Card
One-page summary of the full plan.
What your training looks like.
Four phases. Every session mapped out. You always know what you're doing and why.
Phase 01
WEEKS 1–2
Base Building
Short, easy sessions that build consistency. The goal isn't speed — it's getting your body used to regular running.
Sample Week
Phase 02
WEEKS 3–5
Aerobic Development
Volume builds week by week. Long runs get longer, tempo efforts begin, and your endurance starts to take shape.
Sample Week
Phase 03
WEEKS 6–7
Race Preparation
Your peak training weeks. Longest runs, race-pace practice, and learning to fuel properly for distance.
Sample Week
Phase 04
WEEK 8
Taper & Race Day
Volume drops so your body recovers fully. Race week covers everything: final runs, race morning, and execution.
Sample Week
Two free extras — included with your plan.
Race Day Checklist
A complete pre-race checklist covering everything you need to pack, eat, and do the morning of your race — so nothing gets left to chance on the day.
Race Day Checklist
7-Day Race Week Plan
A day-by-day guide for the 7 days before your race. What to eat, when to run, when to rest, and how to arrive at the start line fresh and ready.
Race Week Plan
Amir Dargahi
Creator of PaceLab
I built PaceLab after completing my first half marathon at Rock & Roll Madrid and then the T100 Dubai Triathlon — and realising how much time I wasted piecing together advice from a dozen different sources. Training for a first endurance event should not require a sports science degree.
The Half Marathon Blueprint is the plan I wish I had — an 8-week system for first-time runners built around real training principles. No jargon. No elite-adapted shortcuts. Just a clear path to your first 21.1 kilometres.
“Training for a first endurance event should not feel like guesswork. That is why I built this.”
— Amir Dargahi, Creator of PaceLab
One payment.
Race day ready.
An 8-week half marathon training plan for first-time runners — delivered as an instant PDF download for less than a single PT session.
Why €24.99 makes sense
14-Day Money-Back Guarantee
Follow the plan. If it does not deliver within 14 days, every cent comes back — no awkward emails.
Quick answers.
Everything you need to know before you start.