A twelve-week half marathon plan that fits a desk job

Two years ago I signed up for a half marathon, trained too hard too fast, and hurt my knee three weeks before the race. This time I am being boring on purpose.

The structure

Four runs per week: two easy, one with intervals, one long. The long run grows by no more than ten percent each week, with a lighter week every fourth week.

Things I am doing differently

Strength work twice a week, even if it is only twenty minutes. Proper shoes, replaced at 600 kilometres. And actually resting when something hurts, instead of running through it.

Consistency beats intensity. I keep writing it down because I keep forgetting it.

I will post updates every few weeks.