Run To Rise Phase 1

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:

• Phase 1 (Weeks 1–10): Building a foundation and endurance
• Phase 2 (Weeks 11–20): Increasing volume and intensity
• Phase 3 (Weeks 21–28): Preparing for the half marathon

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: 

• Building endurance and strength
• Improving running technique and preventing injuries
• Strengthening muscles and joints to avoid injuries

Sessions: 

• Running Training: The running sessions include easy runs, threshold runs, intervals, tempo runs, and long-distance runs that gradually increase in intensity and distance.
• Strength Training: The gym sessions focus on the upper body and legs, with extra attention to knees, joints, and core strength. Exercises include mobility, prehab, and functional strength training to complement running and prepare the body to handle increased loads.

 

Workout split:

• Gym - Upper Body
• Running - Easy Run
• Rest or Active Recovery
• Running - Tempo/Threshold
• Gym - Legs & Core
• Running - Long Distance
• Prehab + Rest or Active Recovery