12-Week Treadmill/Outdoor Half Marathon 

Ready to run a half marathon without any injuries? Looking to combine treadmill and outdoor running with weight training and mobility? This plan is perfect for you. This 12-week half marathon plan introduces you to programming with strength training, mobility and running to avoid injuries, improve mechanics, and run further, more comfortably. I would recommend having a base prior to starting this plan (3-4 weeks of 12+ miles a week). The plan gradually progresses in terms of the workouts’ duration and intensity, and brings you into a taper right before your race. The best part about this plan is that you don’t have to think about, or wonder, what to do and when to do it. 

Each week: 

• 4 runs (treadmill and outdoor - 25-60+ mins each workout) 

• 1-2 run-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency, 

• 1 mobility workout - improve flexibility and range of motion 

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

Level: Intermediate 

Additional details: This 12-week plan combines treadmill and outdoor running, so make sure you have access to a treadmill! If you don’t you can use the 10-week outdoor running plan only. This program is designed to help improve your endurance and keep you injury-free through runner-specific strength training and mobility. Be sure you have somewhat of a base prior to starting this plan. The workouts increase in terms of duration and intensity as you go, your long runs are on the weekends, and the plan brings you to a taper prior to your race day!