Thirteen-point-one miles is a real distance, and it punishes plans that ramp up mileage too fast. HPL Couch to Half Marathon is built to respect that. It's a 14-week, 3-day-a-week program — one easy run, one variety run for pace and terrain, and one long run that carries the week's distance progress — designed for a runner who can already go continuously for 20-30 minutes, whether that's from general running experience or from finishing HPL Couch to 10K.
The progression moves through four phases. Base Building (Weeks 1-4) locks in continuous running comfort, with a cutback week built in at Week 4 so the body can absorb the first block of training. Endurance Extension (Weeks 5-7) stretches the long run out to a 10K distance by Week 7 — a formal benchmark, not just a good week. Distance Peak (Weeks 8-12) is where the real half marathon training happens: long runs climb toward an 11-mile peak, with a second cutback week at Week 9 and dedicated practice runs for race-day fueling and hydration once the long runs pass 75-90 minutes. Taper & Race Week (Weeks 13-14) sharply cuts volume so you arrive at the start line fresh, not fatigued, then you run the half marathon itself.
Every session includes a short injury-prevention strength circuit alongside the running — because the mileage jump required for a half marathon raises the risk of stress fractures, IT band syndrome, and runner's knee well above what a 10K program carries. The plan's two built-in cutback weeks exist specifically to manage that risk, and skipping them to "keep building" is the single most common way beginner half marathon runners get hurt before race day.
Nutrition gets real attention here too, not just a mention. Beyond the basics of hydration and balanced meals, the guide covers in-run fueling — what to carry, when to take it, and why race morning is never the time to try something new. You'll test your actual race-day fueling plan during the Week 10-12 long runs, so nothing about race day is a surprise.
$47. Fourteen weeks. Three days a week. A half marathon finish, built one gradual week at a time — not rushed, not guessed at.