The Programme
Three blocks. One goal.
BLOCK 1 · WEEKS 1–4
Foundation.
Volume and technique. We groove the movement patterns under moderate load. The goal here is consistency and skill, not heavy weights.
BLOCK 2 · WEEKS 5–8
Strength.
Heavier loads, fewer reps, more intent. The bar moves slower but the work gets harder. This is where the real adaptation lives.
BLOCK 3 · WEEKS 9–12
Power.
Express the new strength fast. Plyometrics get more aggressive. Loads come down slightly so contractions can be quicker. Peak ready for the race.
What's Included
Everything you need to do the work.
27-page Program PDF
The full 12-week strength program — three blocks, six sessions, complete with exercise tables, RPE & RIR targets, deload weeks, and a printable training log.
Excel Workout Tracker
Eight-sheet tracker pre-populated with every exercise in every session. Auto-pulls your heaviest working set per week so you can see progress at a glance.
Three Block Periodisation
Block 1 builds foundation and movement quality. Block 2 raises intensity with heavier loads. Block 3 expresses the new strength as power and speed.
Runner-Specific Programming
Every exercise selection, rest period, and intensity prescription is built around runners — designed to sit alongside your training, not compete with it.
Built-in Alternates
Every primary exercise has at least two alternates so you can train through busy gyms, missing equipment, or anything that doesn't suit your body that day.
Optional Mobility Sessions
Three short mobility flows you can do on alternate days or after your strength session to round out the program.
Get the Program
Twelve weeks to a stronger half.
One-time payment. Instant access to the PDF and Excel tracker. 14-day refund if it's not right for you.
Secure checkout. Questions before you buy? Get in touch.
FAQs
Questions, answered.
Who is this program for?
Any runner preparing for a half marathon — first-timers, returning runners coming back from off-season or injury, and experienced runners who want to add resilience to their training.
How much running experience do I need?
The program is built around your run training, whatever that looks like. If you can run for 30 minutes comfortably and have a half marathon goal in mind, this program fits.
What equipment do I need?
A standard commercial gym — barbell, dumbbells, kettlebells, cable machine, bench, squat rack. Some exercises use a sled or GHD, but every primary exercise has alternates if your gym doesn't have them.
How long are the sessions?
45–60 minutes including warm-up. Built to fit inside an hour so it works around shift work, family, and long-run mornings.
Will this affect my running?
No — the program is built to sit alongside your run training. Volume is moderate and rises gradually. If you ever feel run-down, the program guide shows you how to adjust timing around your key runs.
Can I get a refund?
If the program isn't right for you, get in touch within 14 days for a full refund — no questions asked.