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.
The program is divided into three phases to gradually increase volume and intensity:
During the final weeks of the program (Weeks 25–28), the focus is on maintenance training and preparing your body for the half marathon.
10 weeks long
5-6 sessions/week
Location: Gym/outdoor
Level: Beginner/Moderate
Cardio: 3 cardio sessions/week (2 low-intensity and 1 high-intensity)
Focus:
Sessions:
Workout split: