Programs/Half Marathon Strength
12-week program · Physio-built
Half Marathon Strength
Run 21.1km stronger — and stay injury-free doing it.
- Built by a physio
- 27-page handbook
- Video demo for every exercise
Instant access · no app · no subscription
- 27-page physio-built handbook (PDF)
- Full 12-week plan across 3 progressive blocks
- 2 sessions a week, 45–60 min — built around your running
- A tap-to-watch video demo for every exercise
Most runners train cardio.Great runners train strength.
The real reason runners break down
You're logging the kilometres, hitting your sessions, pushing through the fatigue — and still picking up niggles, still plateauing, still wondering why your times won't drop.
The missing piece isn't more running. It's the right strength work — built specifically for how runners load, fatigue and break down over 21.1km.
Injury Rate
70% of runners get injured every year
Risk Reduction
50% fewer injuries with structured strength training
Race Performance
7% faster race times after ~12 weeks of strength work
Sound familiar?
- Niggles that flare up every single training block.
- A pace plateau, no matter how many k's you log.
- Form that falls apart in the back half of the race.
The fix
12 weeks. 3 blocks. One stronger you.
This 12-week program builds the strength that makes you a more durable, efficient runner. Most running injuries and plateaus come down to a lack of strength and resilience in the right places — this plan fixes that, progressively, without eating into your running.
You'll train twice a week across three four-week blocks — compound baseline strength, then single-leg and split-stance work, then sling-system integration — each built around the specific demands of half-marathon running.
Weeks 1–4
Compound Baseline
Build the raw strength platform — the big anterior- and posterior-chain compound lifts, with the intensity climbing week to week.
Weeks 5–8
Unilateral Mechanics
You've built the power base. Now we keep it climbing and add the single-leg strength and stability that running — a single-leg sport — actually demands.
Weeks 9–12
Sling System Integration
The peak block — strength into function. We connect your base through the anterior and posterior slings, turning raw strength into the cross-body power that drives every stride.
What you’ll need: A commercial gym — barbell, dumbbells, kettlebells, cable, bench, box
See inside
Exactly what you’re getting
Not a wall of text you’ll never open. A polished, physio-built handbook — a full session plan for every workout, and a tap-to-watch demo for every exercise. Here’s the cover, and a real page from the peak block.
Block 3 · Sling System IntegrationBlock 3 · Weeks 9–12 · Strength Into Function
Session 1
Anterior Sling
AnteriorOne anterior compound lift, two split-stance / single-leg movements, an anterior-sling drive, then a calf and a core finisher — the cross-body strength that drives the stride.
Tap any exercise name to watch its demo video
Block 03 · Session 1
Anterior Sling
Anterior- Barbell Squat — Endurance▶ Demo
- Bulgarian Split Squat — Pulses▶ Demo
- Suitcase Lunges▶ Demo
- Cable Lunge to Rotation▶ Demo
- Soleus Calf Raises▶ Demo
- Copenhagen Plank — Oblique Crunch▶ Demo
Sets, reps & RPE unlock when you get the program.
A tap-to-watch video demo for every exercise.
Why it works
What strength changes
Running Economy
Stronger muscles burn less energy at the same pace — same effort, faster splits.
Power & Stride
More force into the ground means a longer, stronger stride, and better hills.
Form Under Fatigue
A strong trunk and hips hold your form together when the wheels start to come off.
Tendon Resilience
Loaded calves, hamstrings and glutes tolerate the cumulative load of a training block.
Muscle Balance
Targets what runners under-load — glutes, hamstrings, calves, deep core and the slings.
Load Tolerance
Handle higher weekly mileage and faster sessions without breaking down mid-block.
Who built it
Alex Biffin
What’s included
Everything you get
- 27-page physio-built handbook (PDF)
- Full 12-week plan across 3 progressive blocks
- 2 sessions a week, 45–60 min — built around your running
- A tap-to-watch video demo for every exercise
- Prime warm-up guide + printable training log
- Weekly RPE progression and built-in deloads
AUD · one-off · no subscription
Less than a single physio consult — for 12 weeks of physio-built programming.
Get the programInstant access · no app · no subscription
FAQ
Questions, answered
Will it interfere with my running?
No — it's built to sit alongside your run training, not compete with it. Two sessions a week, 45–60 minutes, timed so heavy lifting never blunts your key runs.
Do I need a gym?
Yes — a standard commercial gym (barbell, dumbbells, kettlebells, a cable and a bench). Every lift has a video demo so you always know exactly what to do.
Is it suitable for beginners?
Beginners through to experienced runners. The first week of every block eases you in, and every lift is run to your own effort (RPE) — so the same plan scales to your level.
What if I'm carrying an injury?
This is a strength program, not injury rehab. Mild training soreness is normal, but if you're carrying a genuine injury, get it properly assessed first — that's what the clinic is for.
What exactly do I get?
A 27-page physio-built handbook (PDF): the full 12-week plan, a Prime warm-up guide, a printable training log, RPE and deload guidance, and a tap-to-watch video demo for every exercise.
Train strong. Run stronger.
$79 AUD, one-off — 12 weeks of physio-designed, video-guided training with lifetime access.
Instant access · no app · no subscription