Looking to Run a Half Marathon?
Thinking about running a half marathon? Whether you're a first-timer or looking to crush your next PR, I have you covered with brand-new race programs!
Both plans include structured running, strength training, and mobility workouts to help you build endurance, improve speed, and stay injury-free. The best part? They’re video-guided and designed to fit your experience level.
Check out the details below and choose the plan that’s right for you!
M/M Beginner Half Marathon:
Level: NEW runners (first half marathon), OR someone who runs about 2-3 times a week and is ready for their next PR.
Programs to try before starting this plan: Walk to Run Part 1, or Part 2, or outdoor Running + Bodyweight Strength Training
Program outline: Each week you have 3-4 runs, 1 mobility workout, and 1-2 strength training workouts. The strength training and mobility workouts are video-guided.
The Running: You do NOT need a treadmill for this plan. There are NO treadmill specific runs, but if you need to, or like to use a treadmill, I recommend doing your interval runs and speed work (400, 800 meter, and mile repeats) on it.
The Pacing:
Easy Effort/Aerobic: low effort, low heart rate (zone 2), shouldn’t feel challenging.
Average pace: this is a comfortable pace which can be anywhere from 10-30 seconds faster than your easy effort.
Speed work: this is your “tempo” pace - a concerted effort (about 10-20+ seconds faster than your average pace).
Strength training equipment: 10-15lb+ dumbbell or kettlebell, resistance bands (purchase here), a bench or box, a mat, a yoga block, and a foam roller.
Intermediate Half Marathon Plans:
Level: Intermediate runners, or experienced beginner-level runners looking to progress faster and train with more structure.
Duration: 10 weeks
Each week includes:
4–5 running workouts
1–2 strength training workouts (weights + bodyweight)
1–2 mobility workouts
All strength training and mobility workouts are video-guided and designed specifically for runners.
The Running:
All running workouts are based on effort and distance, allowing the plan to adapt to your current fitness level. This makes the program suitable for intermediate runners and experienced beginners alike.
A treadmill is recommended for some workouts, but runs can be completed outdoors when appropriate. Treadmills are especially helpful for:
Interval runs
Speed work
Controlled effort sessions
Before starting, it’s recommended to build a small base by running 15–20 miles per week for 2–3 weeks.
The Pacing:
Easy Effort / Aerobic:Low effort, conversational pace, low heart rate (Zone 2).
Average Pace: A comfortable, steady pace slightly faster than easy effort.
Speed Work: A focused, challenging effort designed to improve efficiency and race readiness.
Be sure to review the pacing recommendations and program schedule on Day 1 before beginning.
Strength training focus:
Runner-specific strength training designed to:
Improve strength and stability
Increase overall running efficiency
Support higher training volume and intensity
Mobility focus:
Mobility workouts are designed to:
Improve movement capacity
Build joint strength
Increase range of motion
Equipment needed:
Mat
Treadmill
Kettlebell (or dumbbells as an alternative)
Resistance bands (purchase here)
Yoga block
Foam roller
Bench or box
Advanced Half Marathon Plan:
Level: Intermediate level runners who have averaged about 15-20 miles a week for the past few weeks, or advanced runners (8:30 min/mile pace+), who are looking to PR their next HM.
Programs to try before starting this plan: Outdoor Miles + Weight Training or Advanced Running & Strength
Program outline: Each week you have 4-5 runs, 1 mobility workout, and 1-2 strength training workouts. The strength training and mobility workouts are video-guided.
The Running: You do NOT need a treadmill for this plan. There are NO treadmill specific runs, but if you need to, or like to use a treadmill, I recommend doing your interval runs and speed work (400, 800 meter, and mile repeats) on it.
The Pacing:
Easy Effort/Aerobic: low effort, low heart rate (zone 2), shouldn’t feel challenging.
Average pace: this is a comfortable pace that you can sustain without feeling tired for 50+ mins - can be Zone 3
Speed work: this is your “tempo” pace - a concerted effort (about 20+ seconds faster than your average pace).
Strength training equipment: 20lb+ dumbbell or kettlebell, a barbell, plates, resistance bands (purchase here), a bench or box, a mat, a yoga block, and a foam roller.
