Race stronger.
A 12-week strength program built specifically for half marathon runners. Three progressive blocks designed to address the exact physical demands that running alone won't prepare you for.
- 23-page progressive PDF program guide
- 12-week Excel tracker, log every session
- Three optional mobility flows
- 2 sessions per week, 45 to 60 minutes each
The details.
The most common things people want to know before they buy.
Two files, delivered to your email within 60 seconds of purchase.
The PDF program guide. 23 pages covering every session for the full 12 weeks. Sets, reps, rest periods, exercise instructions, coaching notes. Printable, no app needed.
The Excel training tracker. Log your weights and reps each session, with a running record across all 12 weeks so you can see exactly how you're progressing.
Plus three optional mobility flows. No subscription. No upsell. Yours to keep.
A standard commercial gym is ideal. You'll need access to barbells, dumbbells, a squat rack, and basic accessories. Every exercise has two alternates listed in case equipment is limited or busy.
Two strength sessions per week, deliberately scheduled to sit alongside your key run days. Volume and intensity progress gradually so the strength work supports your running rather than competing with it.
45 to 60 minutes of focused work. Warm-up, primary strength supersets, and accessory movements. Nothing wasted.
The first block is designed to introduce the key movement patterns at lower loads with higher reps. If you're brand new, start conservatively and scale loads up as your technique becomes confident. The handbook walks you through how.
The program is designed for healthy runners or those in the final stages of recovery. It is not a rehabilitation protocol. If you're currently dealing with an injury, see a sports chiropractor or physiotherapist first.
As this is a digital product delivered instantly on purchase, we're unable to offer refunds once the file has been downloaded. If you have any issues accessing your file, contact us at reception@4dhp.com and we'll sort it out.
This program isn't right for everyone.
You're currently injured. This is a strength program, not a rehab protocol. If you've got a current injury or are pre-diagnosis, book in with our Sports Chiropractic or Physiotherapy team first.
You don't have a half marathon goal. If you're not training for a 21.1k race in the next 12 to 16 weeks, the Base Strength Builder gives you the year-round strength foundation instead, without the race-specific peaking.
You're looking for one-on-one coaching. This is a self-directed digital program. If you want a coach reviewing every session, our High Performance team offers that as a paid service.
You can't commit to 2 sessions a week for 12 weeks. The program works because it's progressive. Skipping weeks breaks the progression model. Book a one-off consult with our EP team instead and we'll build something around your real schedule.
Why strength
training matters
for runners.
Most running breakdowns aren't caused by running too much. They're caused by not being strong enough to handle the load. Weak glutes, poor hip stability, and underdeveloped single-leg strength sit behind the most common running issues: ITB pain, patellofemoral pain, Achilles tendinopathy, and stress reactions.
The 12-Week Half Marathon Strength Program gives you a structured, progressive plan designed specifically for half marathon runners. Every exercise is chosen to address the exact movement patterns and muscle groups that matter most for running economy, power, and injury resilience.
Designed by Domenic Nasso (Head of Performance & Principal Exercise Physiologist) and the High-Performance team at 4D Health and Performance, and tested with real runners across all levels.
Three blocks.
One race-ready runner.
The program progresses across 12 weeks in three distinct blocks. Each builds on the last, taking you from foundation to peak strength while running stays the priority.
Foundation
Establish movement quality, build a base of strength, and condition the tendons and connective tissue for what's ahead. Higher reps, controlled tempo, lower loads.
Build
Load goes up, reps come down. The heart of the program. Targeted strength work that translates directly into running economy, power, and resilience under fatigue.
Peak
Power output, plyometric integration, and a deliberate taper into race week. You arrive strong, sharp, and physically primed for 21.1 km.
More than a PDF.
A complete system.
Most programs give you a list of exercises. This gives you a full training system, with everything you need to execute, track, and progress for 12 weeks.
23-page printable guide covering all 12 weeks. Every session, exercise, set, rep, rest period, and coaching note. No app required.
Log your weights and reps each session. The spreadsheet keeps a running record across all 12 weeks so you can see exactly how you're progressing.
Every exercise has two alternates listed. Equipment busy, gym different, or movement not feeling right today? Swap it without breaking the program.
Three short mobility sequences you can drop in alongside your run days. Designed to support recovery and movement quality across the full 12 weeks.
Six ways strength
changes your running.
The work in the gym shows up on the road. Here's where you'll feel it.
Stronger muscles produce the same pace with less metabolic cost. Run faster while spending less energy.
Build leg, hip, and torso strength to generate more force per step. Stride length and propulsion both improve.
Stronger postural muscles maintain efficient mechanics when you're tired. Critical over the back half of a half marathon.
Tendons, ligaments, and connective tissue adapt to handle the repetitive load runners know all too well.
Targeted work on glutes, hamstrings, calves, and lumbopelvic control. The root cause of most running compensations.
A stronger body handles higher mileage, faster paces, and harder sessions without breaking down.
Domenic Nasso
Head of Performance & Principal Exercise Physiologist, 4D Health & Performance
The 12-Week Half Marathon Strength Program was designed by Domenic. He has spent his career working with runners across every level, from first-time half marathoners to elite distance athletes, and treats running-related musculoskeletal issues in clinic every week.
Every exercise, set, rep, and rest period in this program is drawn from real clinical practice. The progression model from foundation to build to peak follows the same periodisation principles Domenic uses with the High-Performance team's coached athletes preparing for goal races.
Real results. Real runners.
"I followed it to the letter for 12 weeks and ran a 7-minute PB at the Sydney Half. Felt strong the whole way, even in the back end."
7-min PB at Sydney Half"Used to break down around the 16km mark with calf pain. Did the full 12 weeks, ran my goal race pain-free."
Pain-free finish"Worth way more than $39. The Excel tracker alone saved me from making the rookie mistake of doing the same load every week."
Consistent progressionStart training.Race stronger.
12 weeks. Instant download. $59.00.