You can run a 5K but, training for a Half Marathon feels overwhelming, risky, or confusing. This 12-week program gives you a clear, realistic path from a solid 5K base to confidently completing your first Half Marathon without running every day, guessing what to do, or breaking down along the way. Instead of generic mileage increases, this plan blends intentional running, functional strength training, and built-in recovery so you can progress safely and sustainably. Designed by a Doctor of Physical Therapy + Performance Coach, this program uses the same framework I apply with runners who want to build distance without setbacks. ⸻ WHO THIS IS FOR: ✔ You can comfortably run a 5K ✔ You’re training for your first Half Marathon ✔ You want a structured plan that fits real life ✔ You care about staying healthy as much as finishing ✖ Not for PR chasers or high-mileage runners ✖ Not a run-only plan ⸻ WEEKLY STRUCTURE (5 DAYS/WEEK) 🏃‍♀️ 3 Run Days • Easy aerobic run • Quality run (tempo or intervals) • Long run progression 💪 2 Strength Days Functional, runner-specific strength: • Squats, hinges, lunges • Carries and sled work 😴 2 Rest / Recovery Days ⸻ BY THE END OF 12 WEEKS YOU WILL: