Half Marathon
Strength.
Get to the start line stronger. Finish the race standing tall.
Secure checkout · Apple Pay, Google Pay, card accepted
Hold your form in the final 5km. Strength work calibrated for runners, so your technique doesn't fall apart when the legs do.
Train around your runs, not in competition with them. Three sessions a week, 30-40 minutes, built to sit alongside your run program without crushing recovery.
Protect against the common 21.1km breakdowns. Programmed by our exercise physiologists for the hamstring, calf, hip, and knee issues that show up at race volume.
Everything you need to run
21.1km stronger.
12-Week PDF Program Guide
The full periodised strength block. Session by session, with exercise cues, sets, reps, tempo, and rest. Every exercise links to a video demonstration.
Excel Tracking Spreadsheet
Log your lifts every session so you can see your strength progressing week by week. Mirrors the program layout exactly.
Runner-Specific Programming
Not a bodybuilding block in running colours. Loading, exercise selection, and recovery calibrated for athletes already running 4-5 days a week.
Alternate Exercise Library
Every primary lift comes with alternates for busy gyms or limited equipment. Travel, work weeks, wherever you train. No session has to be skipped.
"First half marathon where I didn't fall apart in the last 5km. The programming genuinely worked around my run training instead of fighting it."
"I'd done squats and lunges before but never with any structure. 12 weeks of this program and my legs feel completely different. Running economy is noticeably better."
Ready tostart?
12 weeks of strength work that supports your run training, not sabotages it.
Secure checkout · Apple Pay, Google Pay, card accepted
Before you buy.
A 12-week PDF strength program designed for half marathon training, plus an Excel spreadsheet to log every session. Both delivered to your email instantly after purchase.
Our 16-Week Marathon Strength Program is the better fit if the marathon is your current goal. Or look at the Runner Pathway Bundle for both plus Base Strength Builder together at a saving.
Our Base Strength Builder for Runners is designed as the foundation before Half Marathon Strength. If you've done less than 6 months of regular strength work, start there.
Standard commercial gym gear. Barbell, dumbbells, kettlebells, a bench, and basic machines. Every exercise comes with alternates if specific equipment isn't available.
As this is a digital product delivered instantly, we're unable to offer refunds once the file has been downloaded. If you have any issues accessing your file, contact reception@4dhp.com and we'll sort it out.
Finish stronger.
Train smarter.
12 weeks of runner-specific strength work. One-time purchase. Instant download.
One-time · Lifetime access
Secure checkout · Apple Pay, Google Pay, card accepted