✨ 12-Week Program

Your Training
Program

Apr 6  →  Jun 29, 2026

Start Date Monday, Apr 6
🏔️ 1 km Race Saturday, May 9
🏁 Half Marathon Target: Sub 1:55
Training Days 4 mandatory + 1 optional
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What we're working toward

Your Goals

🏁
Sub 1:55 Half Marathon
≈ 5:27 /km pace
🏔️
1 km Elevation Race
May 9 — attack those hills
⚖️
Lose 3 kg
Strength + cardio combo
🍑
Grow Glutes
Hip thrusts, splits & kickbacks
✨
Define Abs
Core every session
💪
Define Arms
Curls, raises & pushdowns

Your recurring schedule

A Typical Week

Monday
Strength
Full Body A
~60 min
Tuesday
Run
Intervals or Tempo
varies by week
Wednesday
Strength
Full Body B
~60 min
Thursday
Run
Long Run
building weekly
Saturday
Optional
Easy recovery run
no pressure

💡 The Saturday run is optional — do it when you feel good, skip it when life gets busy. Rest days are part of the program too.

Strength sessions

The Workouts

Every Monday
Strength A
Full body · lower & push emphasis
⏱ ~60 min🏋️ Full gym
▼
📈 Add ~2.5 kg every 1–2 weeks on compound lifts as long as form stays solid.
  • Compound Lifts
  • Barbell Back Squat4 × 8
    Rest 90 sec
  • Barbell Hip Thrust GLUTES4 × 12
    Rest 60 sec
  • Romanian Deadlift GLUTES3 × 10
    Rest 90 sec
  • Upper Body Push
  • Bench Press3 × 10
    Rest 90 sec
  • Overhead Press3 × 10
    Rest 60 sec
  • Arms
  • Cable Bicep Curl ARMS3 × 12
    Rest 60 sec
  • Tricep Pushdown ARMS3 × 12
    Rest 60 sec
  • Core
  • Plank Hold CORE3 × 45–60 s
    Rest 30 sec
  • Hanging Leg Raise CORE3 × 12
    Rest 45 sec
Every Wednesday
Strength B
Full body · upper & glute emphasis
⏱ ~60 min🏋️ Full gym
▼
📈 Increase weight on sumo deadlift and split squats every 1–2 weeks. Add reps before weight on isolation work.
  • Compound Lifts
  • Sumo Deadlift GLUTES4 × 6
    Rest 2 min
  • Bulgarian Split Squat GLUTES3 × 10/leg
    Rest 90 sec
  • Cable Glute Kickback GLUTES3 × 15/side
    Rest 60 sec
  • Upper Body Pull
  • Lat Pulldown (wide grip)3 × 12
    Rest 90 sec
  • Bent Over Barbell Row3 × 10
    Rest 90 sec
  • Incline Dumbbell Press3 × 10
    Rest 90 sec
  • Arms
  • Lateral Raise ARMS3 × 15
    Rest 60 sec
  • Hammer Curl ARMS3 × 12
    Rest 60 sec
  • Core
  • Cable Crunch CORE3 × 15
    Rest 60 sec
  • Russian Twist (weighted) CORE3 × 20
    Rest 45 sec

The full roadmap

12-Week Program

Strength
Run
Optional run
Race day 🏆

Make the most of it

Tips & Guidelines

🏃 Running Paces
Easy / Recovery: ~6:30–7:00 /km — hold a full conversation
Long Run: ~5:45–6:15 /km — comfortable but purposeful
Tempo: ~5:10–5:25 /km — comfortably hard, 20–30 min effort
Race Pace: ~5:27 /km — your sub-1:55 target pace
Intervals: ~4:45–4:55 /km — hard but controlled
🏁 Race Day Plan
Start 5–10 sec slower than target pace for the first 3 km — it always feels easy at the start. Hit race pace by km 5. Stay steady through km 10–15. Save everything for the final 3 km. Trust the training. You've put in the work! 💪
🍽️ Nutrition Focus
Aim for ~1.6–2.0 g protein per kg of body weight daily. Don't under-eat on training days. On long runs (10 km+), have a carb-focused meal 2–3 hours beforehand. Hydrate consistently, not just on workout days.
😴 Recovery
Sleep is where the magic happens — aim for 7–9 hours. If you feel unusually tired, it's okay to take an extra rest day. The optional Saturday run should feel genuinely easy — if it doesn't, skip it without guilt. You're doing amazing! 🌸