Programs/Half Marathon Strength
Half Marathon Strength
Run 21.1km stronger — and stay injury-free doing it.
Less than a single physio consult.
Get the program now →Instant access · no app · no subscription
The program
What it is
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: single-leg strength, calf and tendon capacity, and the trunk control that holds your form together over 21.1km.
Who it’s for
- Runners training for a half marathon
- Anyone who breaks down with recurring niggles
- Runners who've plateaued and want more
- Beginners through to experienced runners
Why it works
Six ways strength changes your running
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.
What’s included
Everything in the program
- 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
See inside
A look inside the handbook
A polished, physio-built PDF — a full session plan for every workout and a tap-to-watch demo for every exercise. Here’s the cover and a peek at your very first session.
How it works
The 12-week structure
Weeks 1–4
Compound Baseline
Build the raw strength platform — anterior- and posterior-chain compound lifts, with the intensity climbing week to week.
Weeks 5–8
Unilateral Mechanics
Running is a single-leg sport. Split-stance and single-leg strength across a dedicated anterior day and a posterior day.
Weeks 9–12
Sling System Integration
Peak block — connect the chains through the anterior and posterior slings for the rotational strength that drives your stride.
What you’ll need: A commercial gym — barbell, dumbbells, cable, bench · A step or box
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.
Start the Half Marathon Strength program
$79 AUD, one-off — 12 weeks of physio-designed, video-guided training with lifetime access.
Get the program now →Instant access · no app · no subscription