{"id":38,"date":"2015-05-14T10:47:19","date_gmt":"2015-05-14T08:47:19","guid":{"rendered":"https:\/\/wpbuild.feedmybeta.com\/?page_id=38"},"modified":"2020-08-24T12:36:38","modified_gmt":"2020-08-24T10:36:38","slug":"home","status":"publish","type":"page","link":"https:\/\/www.runnersworld.co.za\/half-marathon\/","title":{"rendered":"Home"},"content":{"rendered":"\n\n\nRUN YOUR FIRST (OR BEST)HALF MARATHON IN 12 WEEKS!\n\n\n\nSmash a 21.1km with ease! We&#8217;ve got everything you need to cross that finish line strong, and in the best possible time. Sign up now for our simple, easy-to-follow training programme!\n\n\n\n\nONLY R399, SIGN ME UP!\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nRUN YOUR FIRST (OR BEST)HALF MARATHON IN 12 WEEKS!\n\n\n\nSmash a 21.1km with ease! We&#8217;ve got everything you need to cross that finish line strong, and in the best possible time. Sign up now for our simple, easy-to-follow training programme!\n\n\n\n\nONLY R399! SIGN ME UP!\n\n\n\n\n\n\nReady to take on the ultimate challenge?\n\n\n\nFollow this 12-week half-marathon training programme, designed by a professional trainer and athlete, to help you run your best race!\n\n\n\n\n\n\n\n\n\n12-Week workout plan developed by a professional trainer\n\n\n\n\n\n\n\n\n\nSuitable for men and women of all ages and body types\n\n\n\n\n\n\n\n\n\nGym-free strength workouts\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nStartany time\n\n\n\n\n\n\n\n\n\n\n\n\n\nEasy-to-follow instructions\n\n\n\n\n\n\n\n\n\n\n\n\n\nOnline support and motivation\n\n\n\n\n\n\n\n\n\n\n\nReady to take on the ultimate challenge?\n\n\n\nFollow this 12-week half-marathon training programme, designed by a professional trainer and athlete, to help you run your best race!\n\n\n\n\n\n\n\n\n\n12-Week workout plan developed by a professional trainer\n\n\n\n\n\n\n\n\n\nSuitable for men and women of all ages and body types\n\n\n\n\n\n\n\n\n\n\n\nGym-freestrength workouts\n\n\n\n\n\n\n\n\n\nStartany time\n\n\n\n\n\n\n\n\n\n\n\nEasy-to-followinstructions\n\n\n\n\n\n\n\n\n\n\n\n\n\nOnline supportand motivation\n\n\n\n\n\n\n\n\n\n\n\n\n\n#kt-layout-id_5749f5-7d > .kt-row-column-wrap{align-content:center;}:where(#kt-layout-id_5749f5-7d > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-none, 0rem );padding-top:var( --global-kb-row-default-top, 25px );padding-bottom:var( --global-kb-row-default-bottom, 25px );padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}#kt-layout-id_5749f5-7d{background-color:#203d7d;}#kt-layout-id_5749f5-7d > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){#kt-layout-id_5749f5-7d > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){#kt-layout-id_5749f5-7d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(1 of *:not(style)){order:2;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(2 of *:not(style)){order:1;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(3 of *:not(style)){order:12;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(4 of *:not(style)){order:11;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(5 of *:not(style)){order:22;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(6 of *:not(style)){order:21;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(7 of *:not(style)){order:32;}#kt-layout-id_5749f5-7d > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(8 of *:not(style)){order:31;}}\n.kadence-column_9ac13d-ea > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_9ac13d-ea > .kt-inside-inner-col,.kadence-column_9ac13d-ea > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_9ac13d-ea > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_9ac13d-ea > .kt-inside-inner-col{flex-direction:column;}.kadence-column_9ac13d-ea > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_9ac13d-ea > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_9ac13d-ea{position:relative;}@media all and (max-width: 1024px){.kadence-column_9ac13d-ea > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_9ac13d-ea > .kt-inside-inner-col{padding-bottom:20px;flex-direction:column;justify-content:center;}}\n\n\n\n\n\n.kadence-column_6373fe-30 > .kt-inside-inner-col{padding-right:145px;}.kadence-column_6373fe-30 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_6373fe-30 > .kt-inside-inner-col,.kadence-column_6373fe-30 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_6373fe-30 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_6373fe-30 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_6373fe-30 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_6373fe-30 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_6373fe-30{position:relative;}@media all and (max-width: 1024px){.kadence-column_6373fe-30 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_6373fe-30 > .kt-inside-inner-col{padding-top:0px;padding-bottom:0px;padding-left:0px;padding-right:0px;flex-direction:column;justify-content:center;}}\n\n\nREADY TO START TRAINING?\n\n\n\nConquer your first 21 with this plan that uses a gradual build-up, speedwork, and goal-paced runs to get you fit \u2013 and safely across the finish line.\n\n\n\n\nONLY R399, SIGN ME UP!\n\n\n\n\n\n\n\n\n\n\n#kt-layout-id_b05354-fa > .kt-row-column-wrap{align-content:center;}:where(#kt-layout-id_b05354-fa > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}#kt-layout-id_b05354-fa > .kt-row-column-wrap{column-gap:var(--global-kb-gap-none, 0rem );row-gap:var(--global-kb-gap-md, 2rem);padding-top:var( --global-kb-row-default-top, 25px );padding-bottom:var( --global-kb-row-default-bottom, 25px );padding-top:0px;padding-bottom:0px;padding-left:0px;padding-right:0px;grid-template-columns:minmax(0, calc(50% - ((var(--global-kb-gap-none, 0rem ) * 1 )\/2)))minmax(0, calc(50% - ((var(--global-kb-gap-none, 0rem ) * 1 )\/2)));}#kt-layout-id_b05354-fa{background-color:#ffffff;}#kt-layout-id_b05354-fa > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){#kt-layout-id_b05354-fa > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){#kt-layout-id_b05354-fa{margin-top:0px;margin-bottom:0px;}#kt-layout-id_b05354-fa > .kt-row-column-wrap{padding-top:0px;padding-bottom:0px;padding-left:0px;padding-right:0px;grid-template-columns:minmax(0, 1fr);}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(1 of *:not(style)){order:2;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(2 of *:not(style)){order:1;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(3 of *:not(style)){order:12;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(4 of *:not(style)){order:11;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(5 of *:not(style)){order:22;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(6 of *:not(style)){order:21;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(7 of *:not(style)){order:32;}#kt-layout-id_b05354-fa > .kt-row-column-wrap > .wp-block-kadence-column:nth-child(8 of *:not(style)){order:31;}}\n.kadence-column_31929d-96 > .kt-inside-inner-col{padding-top:45px;padding-bottom:0px;padding-left:100px;padding-right:100px;}.kadence-column_31929d-96 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_31929d-96 > .kt-inside-inner-col,.kadence-column_31929d-96 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_31929d-96 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_31929d-96 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_31929d-96 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_31929d-96 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_31929d-96{position:relative;}@media all and (max-width: 1024px){.kadence-column_31929d-96 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_31929d-96 > .kt-inside-inner-col{padding-bottom:5px;padding-left:25px;padding-right:25px;flex-direction:column;justify-content:center;}}\n\n\nHow the 12-Week Marathon Training Plan Works\n\n\n\nThis training programme consists of a strength and cardio plan, designed to work together to get you the results you&#8217;re after!\n\n\n\nThis 12-week half-marathon plan, designed by qualified biokineticist, personal trainer and endurance coach Richard Woolrich, will get you ready to run a 21km! This plan also allows for a gradual build-up plus cutback weeks for recovery.\n\n\n\n\nMORE ABOUT THE PLAN\n\n\n\n\n\n.kadence-column_a79d38-d5 > .kt-inside-inner-col{padding-top:0px;padding-bottom:0px;padding-left:0px;padding-right:0px;}.kadence-column_a79d38-d5 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_a79d38-d5 > .kt-inside-inner-col,.kadence-column_a79d38-d5 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_a79d38-d5 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_a79d38-d5 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_a79d38-d5 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_a79d38-d5 > .kt-inside-inner-col{background-image:url('https:\/\/www.runnersworld.co.za\/half-marathon\/wp-content\/uploads\/2020\/06\/Section2Image.jpg');background-size:cover;background-position:center center;background-attachment:scroll;background-repeat:no-repeat;}.kadence-column_a79d38-d5 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_a79d38-d5{position:relative;}@media all and (max-width: 1024px){.kadence-column_a79d38-d5 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_a79d38-d5 > .kt-inside-inner-col{padding-top:150px;padding-bottom:150px;padding-left:0px;padding-right:0px;flex-direction:column;justify-content:center;}.wp-block-kadence-column.kadence-column_a79d38-d5 > .kt-inside-inner-col{margin-right:0px;margin-left:0px;}}\n\n\n\n\n\n&nbsp;\n\n\n\n\n\n\nTWO SIMPLE-TO-USE, DOWNLOADABLE PLANSFOR YOU TO SMASH YOUR TRAINING\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n#kt-layout-id_164d96-89 > .kt-row-column-wrap{align-content:center;}:where(#kt-layout-id_164d96-89 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}#kt-layout-id_164d96-89 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-none, 0rem );padding-top:var( --global-kb-row-default-top, 25px );padding-bottom:var( --global-kb-row-default-bottom, 25px );padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}#kt-layout-id_164d96-89{background-color:#203d7d;}#kt-layout-id_164d96-89 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){#kt-layout-id_164d96-89 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){#kt-layout-id_164d96-89 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}\n.kadence-column_0c5ffc-c5 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_0c5ffc-c5 > .kt-inside-inner-col,.kadence-column_0c5ffc-c5 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_0c5ffc-c5 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_0c5ffc-c5 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_0c5ffc-c5 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_0c5ffc-c5 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_0c5ffc-c5{position:relative;}@media all and (max-width: 1024px){.kadence-column_0c5ffc-c5 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_0c5ffc-c5 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}\n\n\nLet\u2019s get moving!\n\n\n\nThis foolproof training plan has everything you need to build up your strength, log the necessary mileage and smash your race!\n\n\n\n\nONLY R399, SIGN ME UP!\n\n\n\n\n\n\n\n\n\n\n\n\n\n.kadence-column_c18cf3-67 > .kt-inside-inner-col{padding-right:150px;}.kadence-column_c18cf3-67 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_c18cf3-67 > .kt-inside-inner-col,.kadence-column_c18cf3-67 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_c18cf3-67 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_c18cf3-67 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_c18cf3-67 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_c18cf3-67 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_c18cf3-67{position:relative;}@media all and (max-width: 1024px){.kadence-column_c18cf3-67 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_c18cf3-67 > .kt-inside-inner-col{padding-top:0px;padding-bottom:20px;padding-left:0px;padding-right:0px;flex-direction:column;justify-content:center;}}\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Smash a 21.1km with ease! We&#8217;ve got everything you need to cross that finish line strong, and in your best time yet!<\/p>\n<p><a class=\"moretag\" href=\"https:\/\/www.runnersworld.co.za\/half-marathon\/\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":4986,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"lsx_disable_title":"no","footnotes":""},"class_list":["post-38","page","type-page","status-publish","has-post-thumbnail"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Home - Runner&#039;s World Half-Marathon Training Plan.<\/title>\n<meta name=\"description\" content=\"Run your first (or best) half marathon with our foolproof, 12-week training plan designed by expert trainers!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.runnersworld.co.za\/half-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run Your First (Or Best) Half Marathon With Runner&#039;s World!\" \/>\n<meta property=\"og:description\" content=\"Smash a 21.1km with ease! We&#039;ve got everything you need to cross that finish line strong, and in your best time yet!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.runnersworld.co.za\/half-marathon\/\" \/>\n<meta property=\"og:site_name\" content=\"Runner&#039;s World Half-Marathon Training Plan.\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RunnersWorldSA\/\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-24T10:36:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.runnersworld.co.za\/half-marathon\/wp-content\/uploads\/2020\/06\/16week-training-img.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"550\" \/>\n\t<meta property=\"og:image:height\" content=\"391\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@runnersworldza\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runnersworld.co.za\\\/half-marathon\\\/\",\"url\":\"https:\\\/\\\/www.runnersworld.co.za\\\/half-marathon\\\/\",\"name\":\"Home - 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