App-Sport

PDF guide

Half Marathon and Marathon TrainingThree complete plans, your paces for every goal time, fueling and race-day strategy

PDF · 30 pages · $29

You pick a realistic goal, you know what pace to run in every workout and every mile of the race, and you reach the start line ready, not worn out.

By paying, you accept the terms of sale.
As described or refunded
For $30 more, all 4 guides in the Runner Packi.e. $14.75 per guide · See the pack →

Who it's for

Runners who can handle an hour of easy running and want a first half marathon, a half-marathon time goal, or a first marathon.

Inside

  • Pick a realistic goal from your 10K time or aerobic speed
  • Every training pace calculated for 10 half-marathon and 9 marathon goals, per km and per mile
  • Plan 1: first half marathon in 12 weeks (3 runs a week)
  • Plan 2: half-marathon time goal in 12 weeks (4 runs a week)
  • Plan 3: marathon in 16 weeks (finish or time goal)
  • Fueling: carbs and fluids hour by hour
  • Taper, split times and pacing strategy
  • 16-week training log

What you get

  • The full guide as a PDF (30 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

By paying, you accept the terms of sale.
As described or refunded

Secure payment by Stripe · card, Apple Pay, Google Pay · one-time payment · instant access to your PDFs after payment.

Cover page of the PDF guide "Half Marathon and Marathon Training"
Real pages from the guide.

In pictures

Pack of runners in the streets during a half marathon
Pack of runners in the streets during a half marathon. Photo: Guillaume Baviere from Copenhagen, Denmark, CC BY-SA 2.0
Runners mid-race on the road at the Omagh half marathon
Runners mid-race on the road at the Omagh half marathon. Photo: Kenneth Allen, CC BY-SA 2.0
Runners cheered by spectators at the Cambridge half marathon
Runners cheered by spectators at the Cambridge half marathon. Photo: Richard Humphrey, CC BY-SA 2.0

Illustrative photos, published by their authors under a free licence.

✓ VerifiedReviewed by industry professionals

Sourced, checked guides, reviewed by pros

scientific studies cited, each with its DOI
12scientific studies cited, each with its DOI
pages with a paginated contents page, updated October 2026
30pages with a paginated contents page, updated October 2026
automated checks on every site update
61automated checks on every site update

The method

  1. 1Primary sources: published studies and official guidelines, never a forum.
  2. 2Every number linked to its source, listed at the end of the guide.
  3. 3Dated editions: every guide shows its update date.

Built from the guidelines and publications of:

  • World Health Organization
  • American College of Sports Medicine
  • British Journal of Sports Medicine
  • Journal of Strength and Conditioning Research

Chapters

  1. 01Before You Start
  2. 02Picking a Realistic Goal
  3. 03Your Paces
  4. 04Plan 1: First Half Marathon in 12 Weeks
  5. 05Plan 2: Half-Marathon Time Goal in 12 Weeks
  6. 06Plan 3: Marathon in 16 Weeks
  7. 07Key Workouts, Explained
  8. 08Strength Training for Distance Runners
  9. 09Staying Injury-Free
  10. 10Fueling
  11. 11Race Day
  12. 12After the Race
  13. 13Training Log
  14. 14Sources

Pick your plan

One guide, one pack or the whole library

Same format, same cited sources: only the number of programs changes.

  1. One guide

    One clear goal, one complete plan.

    $29

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

  2. One pack

    Several guides on the same theme.

    $59

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded
  3. Best value

    Complete library

    Every training guide plus the 12-week Program.

    $149

    instead of $571 one by one · you save $422

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

Payment and delivery

Pay with confidence, train tonight

  • Checkout by Stripe

    Card, Apple Pay or Google Pay: your card details never go through our servers.

  • Instant access

    PDF downloaded on the confirmation page, link emailed to you, purchases findable at any time.

  • One-time payment

    No subscription, receipt by email.

  • As described or refunded

    A file that doesn't match its description is fixed or refunded.

A question before you buy? administration@lacangel.fr · CGV

More guides

App-Sport training guides →

These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.