Level: Intermediate

Duration: 12 weeks 

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 

Description:

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. 

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.