12 Week Half-Marathon Strength Training Program

LOWA

Coach

Michael Glenn

Get stronger, run faster.

Most training plans created for runners are full of gimmicks and needless complexity. To improve your running performance you need to increase your absolute strength, power output and plyometric capacity.

This is a 12 week strength, power and plyometric program geared towards a half-marathon at the end of week 12.

This is a 3 days per week program.

In each week,

Day 1 will prioritize strength.

Day 2 will be core, glute and foot conditioning, designed to prevent injury.

Day 3 will be power and plyometric training.

Every single exercise and warm up element has a video demonstration attached. You do not need any experience with strength training.

This plan works for an athlete at any level who is looking to get stronger. It is programmed with a taper in weeks 11 and 12 to allow the athlete to race or perform a test run at the end of the plan.

Please note that on the app the programming will appear in a much neater way than the 'sample week' area on this site.

$60

Get 12 Week Half-Marathon Strength Training Program

Increased Running Economy

Strength training has been proven to increase running economy. Running economy measures runners' energy utilization when running at an aerobic intensity.

Injury Prevention

This program targets the prevention of injuries commonly experienced by runners.

Increased Speed

Increased rate of force production, stretch-reflex training through plyometrics, and neurological adapations through weight training will get you running faster than ever.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbells // Plyo box // Pull Up Bar

Recommended

Resistance band

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1 Runners 12

Squat Warm Up

Back Squat

4 x 10

Romanian Deadlift

4 x 10

DB Lunges

3 x 16

Barbell Row

3 x 10

Circuit

40 seconds of work, 20 seconds of rest between exercises x 4 rounds 1) Plank hold 2) Plate hops (put 1 or 2 weight plates in front of you, jump up to the plate, jump off and immediately bounce back onto the plate) 3) Single Leg V sit (lie flat on floor. Bring one foot up towards you as you bring your torso up and touch the ankle. Repeat on other side.

Tuesday

Core Week 1

Circuit

2 Rounds: 30 seconds on, 30 seconds off between exercises: 1) Mountain climbers 2) Hollow hold 3) Plank 4) Superman

Tuesday

Feet and ankle conditioning

Circuit

2 rounds, completed barefoot or wearing socks only: Toe scrunch: 20 reps Heel-toe walk: 10m Toe walk: 10m Heel walk: 10m Toe raise: 20 reps Outside foot walk: 10m High catch pogo jump: 20 reps Pogo jumps: 20 reps Zig-zag pogo jumps: 20 reps

Tuesday

Glute stability circuit

Circuit

Glute Stability Session 2 Rounds Side-lying raises: 10 reps each side Band walk: 10 steps in each direction Wall lean: 30 seconds each side Single leg glute bridge: 10 reps each side

Thursday

Week 1 Day 5 Runners 12

Front Rack Warm Up

Hang Clean High Pull

6 x 5

Squat Jump

5 x 5

Plate Hop

5 x 20

DB Overhead Carry

3 x 20

Coach