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Half Marathon Training Plan
Running | Strength | Mobility
A comprehensive half marathon training plan that includes running workouts combined with strength, mobility, and plyometric sessions to help you achieve peak athletic performance on race day!
12 week program. 3-8 sessions per week (including optional sessions). Plus modifications, warmups, video demonstrations, training tips, and more!
One time purchase, lifetime access - use this program for all of your future training cycles!
Checkout the program FAQs for more info.
Goal:
Athletic Performance
Athletic Performance
Running, Weight lifting, Functional
12 weeks program
Level:
All Levels
All Levels
Goal:
Athletic Performance
Athletic Performance
Running, Weight lifting, Functional
12 weeks program
Level:
All Levels
All Levels
Well WORTH the money spent
Donald
Unique exercises that are specific and effective
Meg
As a chiropractor, I have even started sending patients to your app. Thank you!!
Mia
So far this is the best fitness app I have used. Love the mobility exercises!
Kate
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Not your average running program
Strength and mobility is a critical part of any well-rounded running regimen, yet it's totally neglected by most programs. Even when "strength" sessions are included, they're usually just basic (essentially useless) workouts, with little to no instruction on how to perform the exercises or incorporate them into your running routine.
This program is different (better)!!
It's 12 weeks of structured running, strength, plyometric, and mobility workouts to help you run a fast and strong half marathon.
I've included detailed instructions, warmups, video demonstrations, modifications, optional workouts, and training tips that offer advice on topics ranging from scheduling, pacing, nutrition, and more.
Most importantly, the workouts are actually good! They are the same type of workouts you see me doing to increase strength, speed, and endurance, as well as move, feel, and look my best, even as I age!
This program strategically utilizes a variety of runs and movements, at the right volumes and intensity levels, and at the right times, so you have the best chance of getting to the starting line healthy, strong, and excited to run a fast half marathon!
Please read the program FAQ for more info!
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Love your programs. Easy to follow and great for building strength.
Katie
Good mixture of strength, mobility, and prehab exercises.
Camila
Finally found workouts for runners. Very glad I found your app!
Shawn
Workouts are a perfect blend of traditional weight lifting, dynamic moves, and mobility exercises.
Stephen
Did my first half marathon since starting these workouts. And wow did I feel strong on the hills.
Tyrone
"No other program gets you working these neglected areas like this."
Mose
Love your programs. Easy to follow and great for building strength.
Katie
Good mixture of strength, mobility, and prehab exercises.
Camila
Finally found workouts for runners. Very glad I found your app!
Shawn
Workouts are a perfect blend of traditional weight lifting, dynamic moves, and mobility exercises.
Stephen
Did my first half marathon since starting these workouts. And wow did I feel strong on the hills.
Tyrone
"No other program gets you working these neglected areas like this."
Mose
Frequently asked questions
I’m training for a half marathon, is this program for me?
YES!
What are the goals of this program? (READ THIS)
The main goal of this program is to help you run a fast half marathon. Secondary goals include: reduce risk of injury and promote strength, mobility, and athleticism. To this end, the running workouts are the focus. The strength and mobility sessions are intended to support your running. Moreover, the strength training sessions will focus primarily on lower body and core movements.
What’s included?
A 12 week structured program that includes running, strength, plyometric, and mobility workouts to help you run a fast and strong half marathon. Detailed instructions, video demonstrations, modifications, optional workouts, and training tips are included. The training tips touch on a broad range of topics including training principles, footwear, nutrition, and pacing strategies.
What are the benefits of strength and mobility training?
There are numerous benefits associated with incorporating strength and mobility training into your running routine. Strength and mobility training can contribute to increased performance, injury prevention, and overall fitness, making it an important part of any well-rounded running program.
Are the running workouts the same every week?
No.
The running workouts vary from week to week. The running workouts get progressively harder and then taper, with the goal to achieve peak athletic performance on race day.
Are the gym sessions all the same?
No. The gym sessions do not change quite as much as the running workouts from week to week. However, they do strategically (significantly) evolve over the course of the program to promote peak athletic performance on race day. READ the next FAQ for more on this topic.
How do you combine running and gym?
As our running increases, the volume and intensity of our gym sessions will strategically decrease, and we will start utilizing different movements that are safe, effective, and appropriate relative to where we are in the training cycle, taking into consideration cumulative fatigue and anticipated future body demands. For example, week 1 includes Bulgarian split squats, whereas the gym sessions during the final week (race week) are optional mobility. We want to do the right moves, at the right times, to achieve the best possible results. The program includes more info on these athletic optimization strategies because it's important for you to understand why we are doing what we're doing.
Lifetime access?!
Yes.
When you purchase this program, you get it for life. Use the program for all of your half marathon training cycles for years to come! Repeat the workouts, scale them up or down with more weight/resistance/miles/reps depending on your fitness. You can also keep track of your progress over time and see where you stack up comparted to prior training cycles by using the tracking feature in the app.
How many training sessions per week?
Varies from week to week.
There are up to 3-8 training sessions per week, depending on whether you take advantage of all of the optional workouts (3-7 runs, plus 1-2 gym sessions). You do not need to complete every workout to see results! The program as written calls for running at least 17, and up to 40 miles per week. How long each run takes will typically depend on your fitness, however the gym sessions are designed to be completed in 45 minutes or less.
Who are these workouts for (skill level)?
• The workouts can be done by all levels. However, this program is best suited for individuals possessing intermediate to advanced fitness levels that feel relatively comfortable running different paces, have built a base of running and can comfortably run about 8 miles, and have a general understanding of weight training and feel comfortable in the weight room. On average, we will train 5 days per week. Our farthest long run will be 15 miles (week 9), our shortest long run is 8 miles (week 1). You should be reasonably prepared to handle this type of workload without much issue (or feel confident that you can build up to this workload quickly).
What equipment do I need?
This program assumes that you have access to a full service gym with standard gym equipment. However, depending on your experience level and knowledge of movement variants, you should be able to do most of the workouts at home if you have access to some or all of the following equipment:
* Bands (loop and long)
* Dumbbells
* Pilates ball
* Barbell with weights
* Bench, box, or chair (some form of sturdy, elevated structure)
* Sliding discs
It's also recommended you have a running watch or access to a track or treadmill so that you know how fast and far you will be running.
Access to a sled is preferable, but NOT required.
If you need equipment, checkout my Amazon storefront. The link can be found on my website. https://www.runningfitnessdude.com/ .
Please make sure to shop around and get the best deal possible on equipment. However, reviewing the lists on my storefront might give you a better idea of the type of equipment you will be needing.
Modifications?
Yes. Modifications are included for some of the more challenging movements and/or those that may require more equipment. Some of the running workouts also provide ranges to make them suitable for both experienced runners and less experienced runners building their milage.
What if I’m not currently training for a half marathon?
That’s ok! You don’t have to be training for a race to benefit from this program. If you simply want to improve your distance running, as well as get into great shape, then this program will help you do just that!
Plus once you purchase this program, you have it for life. So it'll be there for you if/when you eventually decide to sign up for that race!
Warmups?
Yes. Each workout includes suggested warmup movements designed to help prime your body for high performance activity.
Are there upper body sessions?
No. Given the goals of this program, the strength training sessions focus primarily on lower body and core movements. There are some upper body movements included in some of the full body strength sessions, but there are no training sessions dedicated exclusively to upper body.
Note: You can access a library of on-demand upper body workouts by subscribing to my app.
Is this program a PDF?
No. It’s way better! This program is run thru my app, which means you can easily access the workouts from anywhere on your phone. Once you purchase the program and download my app, you will have access to the program inside the app.
How do I get started?
1) Purchase the program
2) Download my app (if you haven’t already)
3) Once inside my app, you will have access to this program
4) Start doing the workouts
Is this program included with a subscription to your app?
No. A subscription is separate. This program is only available on a one-time purchase basis and is not included with a subscription to my app.
Is a subscription to your app required to participate in this program?
No! Everything you need is contained in this program.
Of course, you may ALSO subscribe to my app if you want to, but a subscription is not required.
By subscribing, you will be granted access to additional programs and workouts, plus you can direct message me inside the app whenever you have questions about the workouts (note: this isn’t personal training and I can’t answer every question, but I will always do my best to steer you in the right direction, and almost always respond within 24 hours). If you do not have a subscription, then you will not be able to message me inside the app.
Can true beginners use this program?
Yes. However, I strongly recommended they modify the workouts by reducing running and strength volume while they build fitness (i.e., don’t run as many miles, don’t lift as much, and skip some workouts entirely as needed). Beginners should also go slower, use less weight, and focus on form in the weight room. If you need help on how to modify the workouts, please consider signing up for online personal training through my website. https://www.runningfitnessdude.com/
If you are looking to build a base of fitness before beginning this program, then I recommend subscribing to my app and trying one of the Pump + Run programs (there are currently 3 to choose from).
What do I do when I'm done with this program?
First, celebrate your achievements!
Second, consider taking a short break from training to give your body some time to recover.
Third, start strength training again!
Options:
1) Restart this program from the beginning
2) Subscribe to my app and try one of the programs available for app subscribers, including Pump + Run 3.0, or follow along with the Weekly Workouts posted inside the app. You could also try creating your own routine utilizing the large library of on demand workouts that are accessible with an app subscription.
3) Need extra attention? Sign up for personal training with me. Learn more about online personal training on my website. https://www.runningfitnessdude.com/
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About John Gaset
Let's talk
I'm a husband, father of 2, strength and mobility coach, entrepreneur, Garmin and Lululemon running ambassador, and attorney.
I quit my job as a partner at a national law firm and jumped back into a full time career in fitness after my dad lost his battle with cancer. Now I'm on a mission to help everyone achieve their goals and lead healthy, active, and complete lives.
I'm not 20-something and know *exactly* what it's like to live in the real world with a stressful job and family obligations. I strive to give practical advice that is actually useful, and while my workouts are unique, they are extremely effective and suitable for all. These are the same type of workouts I personally do to stay strong, athletic, and aesthetic.
App Features
Lifetime Access
Once you purchase, you own the program forever!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Video Workouts
Easy-to-follow videos for every workout in the app
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Offline Downloads
Workout anywhere - even without internet connection
Lifetime Access
Once you purchase, you own the program forever!
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