Half Marathon

12-Week Strength Training Program

(no credit card needed)

A physiotherapist-developed half marathon strength training program designed to prevent injuries and optimize performance

strength training for runners

What’s Included in The Half Marathon Strength Training Program?


3 Home Workouts Each Week

Every week you will get a leg workout, a core workout, and a stretching & foam rolling workout.


12-Week Running Plan

Along with the strength workouts, you’ll also be guided through various weekly runs designed to boost your fitness in preparation for the half marathon.


Video Tutorials for Every Exercise

Each exercise includes a detailed, easy-to-follow video tutorial showing you how to perform the exercise with the correct form


Physiotherapy Support

Have questions about your training or a particular exercise? Easy! Contact our supportive, expert team any time.

Price: $7.99/week (USD)

(after free trial)

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Start The First Week for Free. No Credit Card Needed.

Don’t Get Injured Before Your Half Marathon!

Did you know that up to 1/4 of runners pull out of half marathon races due to injury?!

Most running injuries are avoidable and caused by simple training mistakes. Errors like running too often, having too many repetitive workouts, and not strength training enough are the most common reasons runners get injured.

The Half Marathon Strength Training program will reduce your injury risk by giving you the most effective exercises you should be doing as a runner in preparation for a half marathon.

Most online half marathon training programs focus only on the running – and feature the same type of running workouts several times per week – sometimes as often as 5 or 6 days a week. But running that often, especially at a consistent pace, is very taxing on the body and significantly increases your risk of getting injured.

Our program is unique. We don’t just tell you how many miles you should run each week. Instead, we:


give you a variety of different running workouts each week (intervals, tempo, fartlek, hills and long runs)


incorporate a mix of running, cross-training, strength training and stretching workouts


gradually increase training load and have strategic recovery weeks


include a structured strengthening program - focusing on core and leg strength


guide you through stretching and foam rolling exercises to soothe sore muscles

Half Marathon Strength Training

Program Benefits

Strength Training for Runners


Physiotherapist Developed

This isn’t just any Half Marathon Training Plan. This program has been thoughtfully developed by Alina Kennedy, a physiotherapist and coach with over 10 years of experience working with runners.


Variety of Workouts

The key to being an injury-free runner is having lots of variety in your training. This program guides you through not only running workouts, but also cross-training, strength training and recovery workouts.


No Gym Needed

You won’t need access to a gym or any fancy equipment! Every exercise in the program can be easily done at home with just a resistance band, foam roller, and a massage (or tennis) ball.


Workout Anywhere, Anytime

Everything you need right there on your phone. Simply log in to our online dashboard and access your workouts wherever you are.

Download the Training Plan

Get the complete training plan – including all running workouts and injury-prevention tips here.

Use this training plan, along with the strength program, to optimize your half marathon training and finish the race strong and injury-free!

Half Marathon Strength Training

What Other Runners Say

I take comfort in knowing that I’m getting the best quality information from The Runners Physio 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.

Lindsay Van der Meer

I am LOVING the workouts, thank you so much for this program

Andrea Doney

I did the strength training plan and found it really useful – I feel I’m running much stronger now so thank you!

Ruth Walker

Thank you for this program. I like that it is structured with progression and with a balance on all relevant muscle groups.

James Marin

Excellent online strength course for runners. Great videos explaining the movements and principles. Very well rounded and the workouts change each week to give you variety.

Tony Moy

Loved this program! The strength workouts have been a great addition to my training and really improved my running. I ran my 5th half marathon last weekend and PR’d 8 minutes!

Hannah Ward

Who Is The Runners Physio?

runners physio

Alina Kennedy, Founder & Lead Physiotherapist

Hi, I’m Alina Kennedy – aka The Runners Physio!

As a fellow runner, I get the hard work and dedication that goes into training and know that there’s nothing more frustrating than getting injured just as you’re making progress!

As a physio, I’ve worked with thousands of runners over the past decade and know that the key to being an injury-free runner is following a balanced training program and doing the right strengthening exercises – both in rehab and injury prevention.

My mission is to give you the tools to recover from injury quickly and become a more resilient athlete. I believe that with the support of good physiotherapy you can not only achieve your current running goals but also set yourself up to be a healthy runner for the rest of your life

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Start The First Week for Free. No Credit Card Needed.