Half Marathon Foundation develops the aerobic capacity, supporting strength and training consistency that come before race-specific preparation. It is designed for generally fit runners who can already complete 10 km in under 50 minutes, ideally more than three months from competition.

The program combines continuous running, intervals, longer efforts and off-feet conditioning with total-body strength. A lighter fourth week separates the opening foundation work from a more demanding second phase. This is not a couch-to-half-marathon plan or a complete race-day build: it is the foundation for the next stage.

Who is this program for?

• Established runners who meet the program’s sub-50-minute 10 km starting profile.

• Runners wanting prescribed running and supporting strength in one integrated plan.

• People with time for a substantial training week and a later race-specific phase.

What will you work on?

• Aerobic volume, running intervals and longer controlled efforts.

• Total-body strength, single-leg work and trunk capacity to support running preparation.

• Off-feet conditioning, recovery choices and monitoring across a demanding training block.

How the program progresses

• Week 0: establish the routine and record the running and strength benchmarks.

• Weeks 1–3: combine continuous runs, intervals and cross-training with two strength sessions.

• Week 4: reduce running load while retaining supporting strength and easier activity.

• Weeks 5–7: extend the running workload with longer efforts, faster work and selected off-feet conditioning while keeping two strength exposures.

• Week 8: reduce the load and reassess; the suggested next step is a restoration week before a separate six-week competition phase.

What do you receive?

• The complete eight-week interactive mobile program, with Week 0 orientation.

• A linked program map, weekly dashboards and return-to-week buttons.

• Warm-up options and effort, pace and training-language guidance.

• Prescribed running, supporting strength and off-feet conditioning sessions.

• Pre- and post-program 5 km running, strength and 400 m benchmarks.

• Editable loads, times, results, effort ratings, notes and completion fields.

• Weekly reviews and guidance for recovery and the next training phase.

  Delivery format: A downloadable interactive PDF designed for mobile use. Save the file and open it in Adobe Acrobat to use the editable fields. PDF-viewer support varies; this is not an app subscription.

What do you need?

• A suitable running base, safe running routes and commercial gym/cardio-machine access.

• Basic lifting competence and time for combined training days and longer runs.

• A schedule that accommodates the prescribed workload; fixed pace targets are not automatically personalised.

What is not included?

• A beginner walk-to-run progression, a race taper or the subsequent competition phase.

• A guaranteed finish time, individual pace prescription or a race nutrition plan.

• App-based coaching, injury management or automatic adjustment for other training.

  Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.