12 Week Half Marathon Program

The Movement System

Marathon, Track & Field, Triathlon, Strength & Conditioning, Obstacle Course Racing, General Fitness, Endurance, Women's Training
Coach
Matthew Casturo

The Movement System Half Marathon Training Program

This is the first comprehensive run training program of it's kind, fully addressing all 3 key areas that runners need:

1: Progressive Running Programming

2: Run Specific Strength Training

3: Plyometrics for Runners

This 12 week program is specifically designed for intermediate runners and ranges between 21-35 miles per week.

This is the appropriate training dose for a runner targetting a 1:30-1:50 Half Marathon Finish Time.

This program was built with Science + Experience of coaching runners for the past 10 years ranging from recreational to professionals.

Run Programming

Within the program, you will perform a strategic combination of Zone 2, Tempo, Fartlek, and Interval runs. This is progressed sensibly week to week as well as adjusted for specificity and taper leading up to the race.

Strength and Plyometric Programming 2-3 training sessions per week include strength and/or plyometric training. This is programmed with high specificity in mind ensuring that hip, knee, and ankle strength is built to support strong, healthy running.

Once you sign-up for the program you will have **lifetime access. **

You can assign the program to your calendar within the train heroic app easily to line the 12th week up with your race week.

Then all of your training sessions can easily be viewed each week conveniently from the app.

You can run the program multiple times and even compare your results from preparation for one race to the next to track your progress and ensure you're on track to a personal record race.

We've worked hard to create a highly effective, comprehensive training program to get you to your half marathon race goals stronger than ever.

So, what are you waiting for?? It's time to start training! Sign-up now.

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Running Programming
Built on science and experience, it blends tempo runs, intervals, fartleks, and Zone 2 training to optimize endurance, speed, and recovery—without overtraining. Get the right mix of proven methods to run stronger and faster on race day.
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Strength Training
Most half marathon plans skip strength training—ours doesn’t. This program includes run-specific strength workouts designed to improve endurance, power, and injury resistance. With targeted exercises for key running muscles, you'll build strength without adding fatigue, so you can run faster, stay healthy, and finish strong.
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Stay Healthy
Our program includes plyometric and functional training designed specifically for runners. Build resilient tendons, stronger joints, and better mechanics to reduce injury risk and improve performance.
Features
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Programming 6 days per week
Strategic run and strength programming that is progressed sensibly.
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Exercise Video Guidance
High Quality instructional videos to guide your training and make execution easy.
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Delivered through TrainHeroic
No more trying to follow a PDF or a screenshot. Track all of your training seamlessly in the Train Heroic App.
Equipment
Required
Barbell // Treadmill or Outdoor Running
Recommended
Heart Rate Monitor
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Walk

1 x 5:00

B

Zone 2 Easy Run

1 x 50:00

Monday
Week 1 Day 2

A

Walk

1 x 5:00

B

Interval Run

6 x 2:00

Monday
2024-08-12

A

Miniband Hip Rotation Dissociation

3 x 10

B

Pogo Jump

4 x 0:15

C

Back Squat

3 x 6

D

Bench Press

3 x 6

E

Stability Ball Hamstring Curl

3 x 15

Wednesday
2024-8-7

A

Barbell March

3 x 0:30

B

DB Lateral Step-Up

3 x 8

C

1-Arm DB Row

2 x 8

D

Pull-Up

3 x 3

E

Plank to Push-Up

2 x 1:20

Thursday
Week 1 Day 5

A

Walk

1 x 5:00

B

Zone 2 Easy Run

1 x 50:00

Friday
Week 1 Day 6

A

Walk

1 x 5:00

B

Tempo Run

1 x 20:00

Friday
2024-08-12

A

Miniband Hip Rotation Dissociation

3 x 10

B

Pogo Jump

4 x 0:15

C

Back Squat

2 x 6

D

Stability Ball Hamstring Curl

3 x 15

Saturday
Week 1 Day 7

A

Walk

1 x 5:00

B

Zone 2 Long Run

1 x 80:00

Coach
coach-avatar Matthew Casturo

Coach Matt is a Doctor of Physical Therapy and a Strength Coach with over 10 years of experience coaching athletes ranging from youth to NFL, NBA, and Olympians. Matt is a Hybrid Athletes and enjoys competing in endurance events as well as lifting weights and playing sports like Soccer and Basketball.

FAQs
Who is this program for?
This program is designed for intermediate runners aiming to finish a half marathon between 1:30 and 1:50 with structured training, strength work, and injury prevention. The program ranges from 21-35 miles/ week.
How many days per week will I run?
The program includes 5–6 days of running, combining tempo runs, intervals, fartleks, Zone 2 work, and long runs, plus dedicated strength training 1-3 sessions/ week.
Do I need a gym for the strength training?
Yes. A gym with access to a barbell and weights is required to complete the 1-3 strength training sessions per week. This can be modified, but I highly recommend getting into the gym for at least 1 strength session per week.
Is this program suitable for a first-time half marathon runner?
If you have a solid running base and can comfortably run 15–20 miles per week, this program will help you train efficiently for a strong race day performance.
How do I access the program?
Once you sign up, you'll get instant access through our app, where you’ll find your weekly training schedule, strength workouts, and coaching tips all in one place. You can schedule the program to line up the 12th week with your race day.
What if my race is more than 12 weeks away?
You can repeat the program as many times as you'd like. You can also run the first 4 weeks of the program multiple times as a base until you are 12 weeks from your race day.
What if my race is sooner than 12 weeks?
If your race is less than 12 weeks away, you can start in the middle of the program, so long as you avoid spikes in your running mileage. The program progresses from 21-35 miles per week over 12 weeks. We encourage no more than a 10% increase in running mileage from your current average miles/ week.
12 Week Half Marathon Program