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Half Marathon Training Plan

In collaboration with

If you are someone who wants to take things at their own pace in training, purchasing a do-it-yourself program is a great option. This program includes 4-6 days of running and walking to help you reach your half marathon (13.1 miles) training target within a 16-week timeframe. The plan builds in 4 week blocks, with a de-load or recovery week every 4th week.

For details on what is included in this training plan, see the “details” box below.

Recommendations prior to purchase:

  • We encourage anyone who purchases this program to be tolerant of 30-45 minutes of running 3 times per week. Some experience as a runner is ideal but not required.
  • This program may not be appropriate for someone attempting to start running for the very first time.
  • If you are looking for a kickstart to your running, please start with the Return to Run program that you can download for free here.



You'll Discover
  • 16-week training plan
  • 5 days per week running
  • Intensity guidelines
  • Benchmark workouts
  • Speed work
  • Guidelines around pain
  • Basic nutritional recommendations (not from a registered dietitian)
  • Basic recovery recommendations
Our Experts
Dr. Ellie Somers


Dr. Ellie is Sisu’s Chief Executive Officer (CEO), Lead Sisu Physical Therapist, Run Coach and Weightlifting Coach. She graduated as a physical therapist in 2009 and the rest is HERstory. Dr. Ellie hopes to create a world where womxn and girls have access to the resources they need to recover from injury and get back to performance. Dr. Ellie was hired as the team physical therapist for the women’s United States Australian Rules Football Team and works as a consultant for many professional and recreational athletes in their injury and recovery journeys back to performance.

Dr. Stephanie Mundt


Dr. Stephanie Mundt is a physical therapist & run coach and owner of Volante PT & Performance in Scottsdale, AZ. She has a special interest in helping female runners with bone stress injuries return to training and racing with confidence. Her own experiences with multiple stress fractures, eating disorder, and a labral tear have contributed to her search for ways to better manage running-related injuries, particularly in females.