HALF MARATHON TRAINING PLAN LEVEL 1 + STRENGTH PROGRAM

This product includes the running plan and the strength program.

RUNNING PLAN

This Level 1 Half Marathon Plan is designed for beginner runners who have completed a 10K training plan and/or is ready to build up to the half marathon distance. The focus is on gradually increasing duration and endurance while keeping intensity low to prevent injury and burnout.

This plan is for you if:

✅ You are comfortable running at least 2 x 45-minute easy runs and a 60-minute long run per week before starting this plan.

The goal is to progress to 3 x 45-minute easy runs per week before increasing running load.

✅ You are ready to trust HEART RATE TRAINING and let go of paces you want to hit.

✅ You are committed to 3 runs per week for 16 weeks!

What does HEART RATE TRAINING mean?

Training on heart rate means that you need a smart watch and your goal is to adjust pace to run at a % of your max heart rate. It can feel frustrating to see your heart rate spike and be forced to slow down, but this is key to safely increasing your weekly mileage without pain or excessive fatigue. See page 6 for how to calculate your max heart rate and targets.

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.

STRENGTH PROGRAM

Durability over distance.

Focus

Chasing efficiency and resilience

What this program targets

Long duration strength endurance
Tendon and connective tissue robustness
Core and postural control under fatigue
Reduced breakdown late in races

How it fits with your running

Structured to complement longer threshold blocks and aerobic heart rate training while preserving recovery.