Get Your Personalized 20-Week Half-Marathon Plan

Answer 3 quick questions. We'll match you with the right plan. Free, instant download.

Built by a former NFL sport scientist. Same periodization principles used in elite training environments.

Every Session Has a Purpose. Here's Why That Matters.

Most training plans are spreadsheets with no context. You follow the schedule, but you never know why Tuesday is tempo and Thursday is easy.These plans are different. Every session includes coaching notes explaining the physiological target. You'll know what you're building and when it matters.

person-simple-run

Designed by a sport scientist with NFL-level experience

medal

Built on the same periodization principles used in elite training environments

person

Every workout targets a specific physiological adaptation

heartbeat

Science summary page connects each training block to race day performance

20 Weeks. One Plan. Every Session Explained.

Free. Instant download. Science summary included.

background
flask

The Science Behind This Plan

This protocol was built by Jonah Rosner, former NFL sport scientist, using the latest research on tendon adaptation, plyometric training, and calf strength for runners.

The calf-Achilles complex can contribute up to ~50% of forward propulsion in running, yet most runners never train it directly.

Used by 3,000+ runners and refined based on feedback and current research.