The Program Vault
12-Week Half Marathon Preparation Program. 12 weeks, 4 runs per week, 2 strength days. For runners who can already run 60 minutes comfortably and at least 20 miles (32 km) per week. Each week holds four runs - one quality session, easy aerobic runs with strides, and a long run - plus two short strength sessions in Weeks 1-10 that sit on easy days. Block the runs in four phases: Base (Weeks 1-3), Build (Weeks 4-6), Specific (Weeks 7-9), and Peak & Taper (Weeks 10-12), with Week 12 as race week.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Run
@ 5:00
B
Run
@ 15:00
C
Sprint
@ 0:20
A
Run
@ 30:00
B
Sprint
@ 0:20
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6
D
Partner Nordic Hamstring Curl
3 x 3
E
Standing Barbell Calf Raise
3 x 8
F
Seated Calf Raise
3 x 10
A
Run
@ 30:00
B
Sprint
@ 0:20
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6
D
Partner Nordic Hamstring Curl
3 x 3
E
Standing Barbell Calf Raise
3 x 8
F
Seated Calf Raise
3 x 10
A
Run
@ 75:00
