Run your first sub-1:45 half marathon with a plan that tells you exactly what to do, every week.
What’s inside (49-page PDF)
- Two 12-week plans: 3 or 4 runs a week, you choose.
- Your exact paces: every session in min/km, based on your 10K.
- Am I ready? A quick check, plus a 4-week bridge if you’re not.
- Strength for runners: for beginners and experienced lifters.
- Fuelling and recovery: what to eat, and when to rest.
- Race-day plan: km-by-km pacing to 1:44:29, with a printable pace band.
Who it’s for: you’ve run at least 3 times a week for the past 12 weeks, you can run 12 km continuously, and your recent 10K is around 47 minutes or faster. Slower than that? The guide tells you honestly which goal to pick instead.
Made for runners. Backed by science.
Every session is based on published sports science, and the sources are listed at the back. No guesswork, no opinions.