The Half Marathon Program is structured into a 12-week training block with four distinct 3-week phases, each designed to optimise your progress while minimising injury risk.
For the first 9 weeks, you'll follow a consistent training split:
✔️ 3 strength sessions (upper body, lower body, full body)
✔️ 3 runs
In the final 3 weeks (the taper phase), the structure shifts to prioritise running performance:
✔️ 3 runs
✔️ 2 full-body strength sessions
✔️ 1 cross-training session
This program follows the 10% rule, gradually increasing total weekly kilometers by 10% to promote sustainable progress. Deload weeks are built into Weeks 4 and 8, where training intensity remains high, but total volume is reduced to manage fatigue and prime your body for the next phase.
Here’s some more details on each Phase:
Weeks 1-3: Prep Phase
The focus of this phase is to prime your body for the increasing kilometres and intensity ahead. You'll build a strong foundation with strength training while gradually introducing speed work to support your performance in later phases.
Strength Training
The goal is to develop overall strength and muscle in the quads, hamstrings, and glutes by emphasising key compound lifts:
✔️ Squats
✔️ Hip thrusts
✔️ Romanian deadlifts
Since strength is the priority, rep ranges will stay between 6-8 reps to maximize gains. The stronger you get now, the better you'll perform in the peak weeks ahead.
Running
This block includes:
✔️ Easy run (25-30 min) – will gradually build throughout the program
✔️ Interval run – short working sets with walking/stationary rest, accumulating 4-6 km per session
✔️ Long run – progressing from 7 km to 10 km
Speed work is introduced gently through interval runs, helping you ease into faster-paced efforts without overloading your body too soon.
Weeks 4-6: Build Phase
This phase is all about progression—increasing your running volume, introducing more speed variations, and adjusting your strength training to support your performance. You'll also experience your first deload week, incorporating prehab and injury prevention exercises to keep you moving strong.
Strength Training
The focus shifts toward hamstrings and glutes, while maintaining quad strength to support the increasing load on your legs. Expect:
✔️ More single-leg exercises and power movements to enhance running-specific strength
✔️ A shift away from heavy strength work, with rep ranges around 8 reps
Running
Your sessions will progress with added variety:
✔️ Easy run – 30 minutes, continuing to build over time
✔️ Build run & tempo run – continuous jogging with pace variations to improve speed endurance and race pace (6-8 km per session)
✔️ Pyramid interval run – structured speed work to develop control and efficiency
✔️ Long run – increasing to 14 km
This phase is key for building endurance and speed, setting you up for the peak weeks ahead.
Weeks 7-9: Peak Phase
This is the most intense phase of the Program, with the highest running volume and your longest run of 18-19 km in Week 9 before tapering begins. To support recovery, you'll also have your second deload week in Week 8, helping you manage fatigue while maintaining progress.
Strength Training
With a focus on maintaining strength rather than building it, strength sessions are dialled back to reduce fatigue for your runs:
✔️ Rep ranges increase, with intensity lowered to 60-65%
✔️ Focus shifts to glutes, hamstrings, core, and accessory work
Running
This block pushes your endurance and speed to the highest level:
✔️ Peak long run – 18-19 km
✔️ Long tempo run – extended race-pace effort for sustained speed
✔️ Speed sessions – fartlek, tempo, and interval runs (8-10 km per session)
With increased intensity, nutrition and recovery become essential—prioritising both will help you stay strong through these peak weeks.
Weeks 10-12: Taper Phase
The final phase of the program is all about reducing volume and preparing your body for race day. Strength training shifts to full-body sessions and cross-training, while running intensity decreases to ensure you're feeling fresh and ready.
Strength Training
To minimise muscular fatigue while maintaining strength, the structure adjusts to:
✔️ 2 full-body strength sessions – incorporating compound, single-leg, stability, and core work
✔️ 1 cross-training session – improving fitness and endurance with less impact on the legs
✔️ Recommended RPE of 7 to avoid excessive fatigue
Running
The focus shifts to recovery and race preparation:
✔️ Long run decreases to 12 km before race week
✔️ Speed work tapers off, with only a build run and an interval run included
✔️ Race week adjustments – no speed sessions, just 2 easy runs to keep the legs moving
The hardest work is behind you—now is the time to trust the process, enjoy the taper, and get ready for race day!