
Run To Rise is a training program that combines running and strength training to gradually build endurance, strength, and running technique. The program is designed to take you from running 5 km without stopping to completing a half marathon sustainably. With a progressive increase of no more than 10% per week, it helps you avoid overtraining and injuries while allowing your body to adapt to increased demands.
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The program is divided into three phases to gradually increase volume and intensity:
During the final weeks of the program (Weeks 25â28), the focus is on maintenance training and preparing your body for the half marathon.
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10 weeks long
5-6 sessions/weekÂ
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Location: Gym/outdoor
Level: Beginner/Moderate
Cardio: 3 cardio sessions/week (2 low-intensity and 1 high-intensity)
Focus:Â
Sessions:Â
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Workout split: