Transformations
Nutritious Recipes
DISCOVER YOUR POTENTIAL
Coach Annabelle's Half Marathon Program is designed to build muscular and cardiovascular endurance, preparing you to run stronger and feel confident on race day. With each mile, you’ll develop mental resilience, push past obstacles, and break through your limits.
This Program will guide you to go farther, run faster, and cross the finish line, knowing you’re capable of more than you ever imagined.
ABOUT
THE PROGRAM
12 Weeks
Running
Build Muscle
EnduranceThe Half Marathon Program is perfect for you if your goal is to:
✓ Run a half marathon (21.1km/13.1miles).
✓ Build muscular & cardiovascular endurance.
✓ Maintain lean muscle while improving strength & running.
You can expect the Training sessions in this Program to be between 45-60 Minutes and the Running sessions will vary between 30-120 Minutes.
Throughout this Program you will enjoy a combination of Running & Weighted Workouts.
This Program is best suited for Intermediate Runners who can comfortably run 8-10km and have some gym experience.
INSIDE THE APP
FOUR TRAINING PHASES
This 12-week training block is structured into four distinct 3-week phases, each designed to optimise your progress while minimising injury risk. The four phases are: Prep Phase (Week 1-3), Build Phase (Week 4-6), Peak Phase (Week 7-9) and Taper Phase (Week 10-12).
PERFORMANCE MEAL GUIDES
Designed by our Dietitian's to fuel your half marathon journey, from start to finish. The meal guides include a pre-workout meal of simple carbohydrates and a post-workout meal prioritising optimal recovery. These Meal Guides meet the Recommended Dietary Intake (RDI) for essential minerals.
Unleash Your potential
Enjoy daily goal setting, reflection, and the ability to track your hydration, activity, nutrition, sleep, and more to stay on top of your progress. As Annabelle says, "Anything new is always going to be hard, but those who succeed are the ones who push through the hard."
WHAT YOU COULD ACHIEVE
This Program has pushed my limits and delivered exceptional results! The structured strength and conditioning workouts have significantly enhanced my muscle tone and endurance, while the specialised running sessions have improved my speed and stamina beyond what I thought possible. To my own amazement, I completed the half marathon with a time of 1hr 44mins! This has to be one of my biggest personal achievements and I feel extremely proud of myself.
- Leanne
I feel so much more confident! Taking care of my health and supporting the other girls who are in the same journey is my passion now! Eating 2300 calories and looking healthier, stronger, and as you can tell a lot more confident! I was extremely happy with the way my body was transforming after only 8 weeks, and fell in love with lifting and consuming more food in general.
- Xhesiana Zahoaliaj
Before MWU, I had never ever ever ran in my life, never have done cardio and only lifted at the gym quite inconsistently. Today, I finished my first 5k at the best pace I have ever ran, which would have been even faster if I didn't get a major stitch halfway! Thank you Coach Annabelle and thank you MWU Team for creating and including this program! I am over the moon!!
- Andria
When I saw the Annabelle's program come out, I felt like it was time to try something new and challenge myself. I instantly found a love for running and I was able to achieve something I never thought I could. The biggest shift for me was after I committed to a goal that I was excited for, my first 12km run. This program had me running from 5km to 12km in just 6 weeks! I now have a love for running and I’m now at a stage of signing up for my first half marathon!
- Brooke
I gained such a positive and healthy relationship with food & my body. This challenge has taught me to be happy and comfortable in my body & focus on nutrition not just exercise! Consistency is key! And this program has made that possible giving us all such a good mindset.
- Alex
I have battled body dismorphia for many many years, since I was around 11 years old (I am approaching 30 this Tuesday) and this is the first time I can say I am starting to appreciate my body more and appreciate the journey and giving my body what it needs. This has made me want to grow stronger, not live by the numbers on the scales and to aim for being toned, strong and healthy for the first time in my life.
- Louise
HALF-MARATHON EVENTS 2025
STOCKHOLM MARATHON
Date: 31st May 2025
📍 Stockholm, Sweden
BRISBANE MARATHON
Date: 1st June 2025
📍Brisbane, Australia
GOLD COAST MARATHON
Date: 5th July 2025
📍 Gold Coast, Australia
BIRMINGHAM RUNNING FESTIVAL
Date: 20th July 2025
📍 Birmingham, England
Frequently Asked Questions
Intakes commence 10am every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
You’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
6 DAY
Monday: Upper Body Weighted (Focus: Shoulders, Chest & Core) & Recovery Walk
Tuesday: Interval Run
Wednesday: Lower Body Weighted (Focus: Quads, Glutes, & Calves)
Thursday: Easy Run
Friday: Full Body Weighted (Focus: Back, Hamstrings, Glutes & Core)
Saturday: Rest & Recovery
Sunday: Long Run & Mobility
5 DAY
Monday: Rest & Recovery
Tuesday: Interval Run
Wednesday: Lower Body Weighted (Focus: Quads, Glutes, & Calves)
Thursday: Easy Run
Friday: Full Body Weighted (Focus: Back, Hamstrings, Glutes & Core)
Saturday: Rest & Recovery
Sunday: Long Run & Mobility
Weeks 1-3: Prep Phase
The focus of this phase is to prime your body for the increasing kilometres and intensity ahead. You'll build a strong foundation with strength training while gradually introducing speed work to support your performance in later phases.
Strength Training
The goal is to develop overall strength and muscle in the quads, hamstrings, and glutes by emphasising key compound lifts:
✔️ Squats
✔️ Hip thrusts
✔️ Romanian deadlifts
Since strength is the priority, rep ranges will stay between 6-8 reps to maximize gains. The stronger you get now, the better you'll perform in the peak weeks ahead.
Running
This block includes:
✔️ Easy run (25-30 min) – will gradually build throughout the program
✔️ Interval run – short working sets with walking/stationary rest, accumulating 4-6 km per session
✔️ Long run – progressing from 7 km to 10 km
Speed work is introduced gently through interval runs, helping you ease into faster-paced efforts without overloading your body too soon.
Weeks 4-6: Build Phase
This phase is all about progression—increasing your running volume, introducing more speed variations, and adjusting your strength training to support your performance. You'll also experience your first deload week, incorporating prehab and injury prevention exercises to keep you moving strong.
Strength Training
The focus shifts toward hamstrings and glutes, while maintaining quad strength to support the increasing load on your legs. Expect:
✔️ More single-leg exercises and power movements to enhance running-specific strength
✔️ A shift away from heavy strength work, with rep ranges around 8 reps
Running
Your sessions will progress with added variety:
✔️ Easy run – 30 minutes, continuing to build over time
✔️ Build run & tempo run – continuous jogging with pace variations to improve speed endurance and race pace (6-8 km per session)
✔️ Pyramid interval run – structured speed work to develop control and efficiency
✔️ Long run – increasing to 14 kmThis phase is key for building endurance and speed, setting you up for the peak weeks ahead.
Weeks 7-9: Peak Phase
This is the most intense phase of the Program, with the highest running volume and your longest run of 18-19 km in Week 9 before tapering begins. To support recovery, you'll also have your second deload week in Week 8, helping you manage fatigue while maintaining progress.
Strength Training
With a focus on maintaining strength rather than building it, strength sessions are dialled back to reduce fatigue for your runs:
✔️ Rep ranges increase, with intensity lowered to 60-65%
✔️ Focus shifts to glutes, hamstrings, core, and accessory work
Running
This block pushes your endurance and speed to the highest level:
✔️ Peak long run – 18-19 km
✔️ Long tempo run – extended race-pace effort for sustained speed
✔️ Speed sessions – fartlek, tempo, and interval runs (8-10 km per session)
With increased intensity, nutrition and recovery become essential—prioritising both will help you stay strong through these peak weeks.
Weeks 10-12: Taper Phase
The final phase of the program is all about reducing volume and preparing your body for race day. Strength training shifts to full-body sessions and cross-training, while running intensity decreases to ensure you're feeling fresh and ready.
Strength Training
To minimise muscular fatigue while maintaining strength, the structure adjusts to:
✔️ 2 full-body strength sessions – incorporating compound, single-leg, stability, and core work
✔️ 1 cross-training session – improving fitness and endurance with less impact on the legs
✔️ Recommended RPE of 7 to avoid excessive fatigue
Running
The focus shifts to recovery and race preparation:
✔️ Long run decreases to 12 km before race week
✔️ Speed work tapers off, with only a build run and an interval run included
✔️ Race week adjustments – no speed sessions, just 2 easy runs to keep the legs moving
The hardest work is behind you—now is the time to trust the process, enjoy the taper, and get ready for race day!
If you’re completing the Half Marathon Program from home, it is recommended that you have the following:
✓ A Power Band
✓ A Set of Dumbbells
✓ Box, Bench or access to a sturdy piece of furniture
✓ A Booty Band
✓ A Yoga Mat
✓ A Kettlebell/Dumbbell
An outdoor space to complete your running sessions.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
By purchasing this Program only, you will gain 16 weeks app access to the Move With Us App.
By purchasing our Platinum Membership you will have on-going access to this Program, as well as our other Programs, all Challenges + exclusive content
Yes! You will have the option to choose from a 5 or 6 day training split each week.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 16 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.