Ambition Training and Nutrition
Marathon, Strength & ConditioningThis comprehensive 12-week plan is designed for intermediate runners looking to improve their half marathon performance. It features a balanced mix of speed and tempo workouts, endurance-building long runs, and recovery sessions to ensure steady progress. With 5 running days per week, the program includes two dedicated speed/tempo sessions, three easy-paced recovery runs, and a long run that gradually increases in distance to prepare you for race day.
In addition to running, the plan incorporates 2-3 strength training sessions each week to build functional strength, enhance endurance, and reduce the risk of injury. Whether you're aiming for a new personal best or simply want to boost your overall running fitness, this program offers a structured, progressive approach that caters to the needs of intermediate runners.
Key Features:
- 5 running days per week (2 speed/tempo, 3 recovery/mileage runs)
- Progressive long runs building up to race distance
- 2-3 strength training sessions focused on leg, core, and overall body strength
- Structured taper to ensure peak performance on race day
- Ideal for runners with prior race experience looking to improve speed and endurance
- Perfect for anyone aiming for a personal best or preparing for their first half marathon with a solid training foundation!
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Running Warm-Up
1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 30:00
A1
Run
1 x 1
A2
Run
4 x 1:30
B1
Seated DB Shoulder Press
3 x 10
B2
DB Reverse Fly
3 x 10
C1
Pull-Up
4 x 5
C2
Push-Up
4 x 10
D1
Incline DB Bench Press
4 x 8
D2
1-Arm DB Row
4 x 8
Prep
A
Running Warm-Up
1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 45:00
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Back Squat
4 x 12 @ 65 %
B2
Sled Push
4 x 15
C1
Low Hold KB Cossack Squat
3 x 16
C2
Single Leg RDL
3 x 16
D1
Reverse Nordic Curls
2 x 0:45
D2
KB Front Rack Marches
2 x 0:45 @ 70 lb
E1
Isometric Lunge Hold w/ Calf Raise
2 x 0:30
E2
Single Leg Calf Raise
2 x 15
Prep
A
Running Warm-Up
1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
8 x 400 @ 2:00
Prep
A
Running Warm-Up
1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 6
A
Walk
1 x 2.5
