This plan is perfect for you if:
You have completed a half-marathon or marathon before and are comfortable running 4 times a week.
You're looking to move beyond simply finishing and want to achieve a specific time goal or a significant personal best.
You want a holistic and structured plan that tells you not just what to do, but why you're doing it.
What You'll Get in Your 12-Week Plan:
Personalised Training Zones: The plan begins with a testing week, featuring a 30-minute time trial to precisely calculate your individual pace and heart rate zones. This ensures every run is performed at the right intensity for maximum results.
A Proven Phased Approach:
Base Building Phase: Safely increase your weekly mileage while developing your top-end fitness with VO2 max-focused intervals.
Half Marathon-Specific Phase: This is where we get race-ready. Your training will shift to longer threshold intervals and key long runs that incorporate race-pace efforts to build endurance and race-day confidence.
2-Week Taper: We'll intelligently reduce your training load to shed fatigue while keeping you sharp, guaranteeing you feel fresh and powerful on race day.
Integrated Strength & Conditioning: Build a stronger, more injury-resistant body with a 2-day per week strength program, split into:
General Strength & Hypertrophy: The first phase focuses on building a solid foundation with higher-rep exercises.
Maximal Strength & Power: The second phase transitions to heavier, lower-rep lifts and explosive movements to boost your running economy and power.
Expert Guidance: The plan includes follow-along video links for warm-ups and mobility routines, detailed workout instructions, and is based on the Rate of Perceived Exertion (RPE) scale to help you listen to your body.
As an evidence-based coach, I partner with runners to achieve their goals. My philosophy blends structured running with strength training to build resilience and prevent injuries. I prioritise your long-term health and enjoyment of the process, using data-driven feedback and motivational support to empower you on your athletic journey. Let's celebrate consistency and unlock your potential together.