Half Marathon Strength
Home Workout Program
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This is a 12-week strength plan for runners training for a half marathon. With over 100 running-specific exercises it will help you build core strength, power, and stability to run your fastest race, injury-free.
The program is structured into 4 weekly workout sessions – 3 x 30-minute strength workouts and 1 recovery/stretching session every week. Every exercise in the program has been filmed with a detailed video tutorial showing you exactly how to perform it with correct form.
This program is designed by Alina Kennedy – Physiotherapist & Strength Specialist. It’s tried and tested with hundreds of runners across 3 years of development. You can feel confident that this is the highest quality running strength program available.
What you get
12-Week Half Marathon Training Plan
Structured Home Strengthening Program
3 x 30-Minute Strength Workouts Weekly
1 x Stretching Workout Weekly
Detailed Video Tutorials for Each Exercise
100+ Exercises in Video Library
Unlimited Physio Support
I love this website! The strength workouts have been a great addition to my training and have improved my running. Just ran my 5th half marathon last week and PR’d 8 minutes!
I take comfort in knowing that I’m getting the best quality information from Sprint Rehab because Alina is a Physiotherapist who has significant training and expertise in designing exercise programs for runners and active people. The exercises are easy to follow and nicely complement the other sports I do. The videos demonstrate great technique and guide me in doing the exercises at home, at the gym, or even outside.
I really enjoyed this program! The workouts were quick and easy. I could do them after my runs and it always felt like a good workout – especially with the resistance band. Highly recommend!
What makes this program ideal for runners?
All the exercises in this program are specific to the needs of runners with a particular emphasis on core strength and single-leg stability. We use a circuit based workout style with low weight, high rep exercises mimicking the demands of long distance running. Through this program, you will develop strength, stability, and endurance in the muscles that will help you to run faster, even into the late stages of a race.
How is the program structured?
The program is 12 weeks long with 4 workouts every week -3 strength sessions and 1 stretching session.
Will I need a gym membership?
Nope! You won’t need any gym equipment. We’ve made the workouts super easy to do at home or outdoors.
What equipment will I need?
You will only need 3 things for this program:
(1) A resistance band
(2) Foam roller
(3) Massage ball or tennis ball
Missing something? Here’s a link to my favorites on Amazon.
Is this program appropriate for beginners?
This is an intermediate level program and includes some advanced core exercises. However, it is safe for beginners who are ready for a challenge.
If you are totally new to core strengthening exercises I would recommend starting with our Beginners Core Strength program.
What support will I get?
All our members can join our private facebook forum. Here you can connect with other runners to ask questions and share your progress.
You can also contact Alina Kennedy via email ([email protected]) any time.
I’m recovering from an injury, can I do this program?
If you are currently injured or have recently been injured you must get clearance from a doctor or Physiotherapist before starting strength training. Although strengthening is essential in all injury rehab, you might need a tailored program that targets your particular injury.
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