Complete a structured 16-week half marathon training program with full session log submitted as proof.
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Establish consistent weekly running base
4 weeks
Build a habit of 3+ runs per week over four consecutive weeks, reaching at least 20km total weekly mileage by week 4. Aerobic capacity requires sustained low-intensity volume — this phase cannot be compressed without injury risk. All runs should feel easy enough to hold a conversation.
Proof required
Submit four weeks of GPS-tracked running logs showing 3+ runs per week, with weekly totals reaching at least 20km by week 4. Note your average easy pace and any rest days taken.
What gets checked
Logs show GPS-tracked data with distance, pace, and route — not self-reported distances
Sessions vary in length (not identical runs every day), indicating genuine progressive training
Week 4 weekly total reaches or exceeds 20km across at least 3 individual sessions
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
NHS Couch to 5K
Depth
Hal Higdon Half Marathon Training Plans (free)
Complete first 14km+ long run
Complete 21km run
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