Course Description

Twenty one kilometres; thirteen miles - however you measure it, the half marathon is a long way to run. Our 12-week Half Marathon course gives you the structure, the support, and the killer training plan to get you need to cross that finish line. We promise, wearing a shiny medal around your neck has never felt so good.

Up & Running Coach

Julia Jones

Julia Jones is here to support you all the way to the finish line. In almost twenty years of coaching, she's trained thousands of people to achieve their running goals, from 5K to marathon to Ironman to the famous Marathon des Sables. No matter how big or small your question, your coach is here to help!

Course curriculum

  • 1

    Start Here

    • An important note about your Course access

    • Welcome!

    • Meet your support crew

    • Frequently Asked Questions
  • 2

    Warm Up Weekend

    • Coach Julia's Tips for Success

    • Your training: When and how long?

    • Your training: Where to run

    • Get geared up!

    • I ❤ the Half Marathon
  • 3

    Week 1

    • Flat Strides and Uphill Strides

    • How to do your 2km test

    • Runner of the Week: Meredith
  • 4

    Week 2

    • Mojo and Motivation

    • Hills are your friends

    • Runner of the Week: Tina Reale
  • 5

    Week 3

    • How NOT to heal an injury

    • How to run in progression

    • Runner of the Week: Melisa Angelone
  • 6

    Week 4

    • Running with a heart rate monitor

    • Runner of the Week: Monica Olivas

    • How's your mojo and motivation going?
  • 7

    Week 5

    • How to burn fat

    • The 3 Day Nutrition Diary

    • Runner of the Week: Susan Ito
  • 8

    Week 6

    • Cross training: a love affair

    • How to dive in to cross training

    • Runner of the Week: Tina Haupert
  • 9

    Week 7

    • You're halfway there!

    • All about stride rate

    • How to increase your stride rate

    • Runner of the Week: Nancy Toby
  • 10

    Week 8

    • Famous Half Marathons around the world

    • Gels

    • Runner of the Week: Janet Oberholtzer
  • 11

    Week 9

    • Visualise your way to an awesome half marathon

    • Walking lunges

    • Runner of the Week: Kristi
  • 12

    Week 10

    • What's your pre-race plan?

    • Thinking about the marathon

    • Runner of the Week: Jess Allen
  • 13

    Week 11

    • How to race your half marathon

    • Coach Julia’s race tips

    • Runner of the Week: Alesa West
  • 14

    Week 12

    • My bags are packed, I'm ready to go...

    • Runner of the Week: Sara Lando

    • So long, farewell, auf wiedersehen, good night

    • Farewell from Coach Julia
  • 15

    After the Half

    • What's next for your running?

    • Join the Alumni community

    • Reflecting on your Half Marathon experience
  • 16

    Exercises

    • Knee lifts / high knees

    • Running in progression

    • Stretches

    • Skipping

    • Strides - Flat

    • Strides - Uphill

    • The Stork

    • Walking lunges
  • 17

    Training Plans

    • About your training plans

    • Week 1

    • Week 2

    • Week 3

    • Week 4

    • Week 5

    • Week 6

    • Week 7

    • Week 8

    • Week 9

    • Week 10

    • Week 11

    • Week 12