Half Marathon Strength Plan

Strength Plan (2–3x per week, ~30 min)

Structure

• Do this after easy runs or on separate days
• Moderate weight (not max)
• Rest ~60–90 sec between sets

---

Workout A (Lower Body Focus)

• Squats or Leg Press
  • 3 sets × 8–10 reps
• Romanian Deadlifts
  • 3 sets × 8–10 reps
• Walking Lunges
  • 2 sets × 10 steps each leg
• Standing Calf Raises
  • 3 sets × 12–15 reps
• Plank
  • 3 sets × 30–45 sec

---

Workout B (Stability + Posterior Chain)

• Bulgarian Split Squats
  • 3 sets × 8 each leg
• Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
• Hamstring Curls (machine or ball)
  • 3 sets × 10–12 reps
• Single-Leg Calf Raises
  • 3 sets × 10 each leg
• Side Plank
  • 2 sets × 30 sec each side

---

Weekly Setup

• 2 days: A + B
• Optional 3rd day: repeat A (lighter)

Example:

• Mon: Workout A
• Wed: Workout B
• Fri (optional): Light A

---

Intensity Rules (important)

• Last 2 reps should feel hard, but no failure
• You should NOT be sore for your next run
• Form > weight

---

Pre-run Activation (do this before every run, 5–7 min)

• Glute bridges × 15
• Bodyweight lunges × 10 each leg
• Leg swings × 10 each
• 20–30 sec plank

This alone will help your back immediately.

---

What this fixes

• Glutes take over → less quad/back overload
• Core stabilizes → no collapsing late
• Calves stronger → better endurance

---

Bottom line

Do this consistently for 6–8 weeks and:

• Mile 7 won’t feel like collapse
• Back pain should disappear
• You’ll actually be able to hold pace late