Level: Intermediate

Duration: 12 weeks 

Each week: 

• 4-5 outdoor and/or treadmill runs

• 1-2 strength training workouts

• 1-2 mobility workouts

Program details: If you’re looking for a comprehensive approach to training for a half marathon, this plan is a great option. Note that there are some treadmill runs in this plan, which will provide specific pacing for each interval. I would recommend having a pace of about 8:30-10:30 min/mile and building a base prior to starting this plan (running about 15-20 miles a week for at least 3 weeks). The running workouts vary in terms of style: easy effort aerobic runs, speed work, active recovery workouts and endurance runs. All the strength training in this plan is programmed specifically for runners to help improve power, stability, and strength, as well as to prevent injuries and improve overall running efficiency. Be sure to check out the pacing recommendations article, as well as the program overview on day 1!

Equipment: Mat, treadmill, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands (purchase HERE), yoga block, foam roller, and a bench or box.