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Abner Santana
With 4 workouts per week and a gradual volume of 19-31 miles (30-50 km) per week, the program offers a balanced approach that combines easy runs, threshold work, strategic intervals and progressive long runs. Ideal for runners who can already run continuously for 30-40 minutes and want to take on the half marathon safely and in a structured way. The plan includes motivational phrases and clear guidance for each workout, preparing both body and mind for the 13.1 miles (21.1 km).
19 mi this week
3.1 mi
4.3 mi
5 mi
6.2 mi
12 weeks · 49 workouts · 35 rest days
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