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Half Marathon Base Builder

Intermediate 10 weeks 4 days/week Running

Half Marathon Base Builder is an intermediate running program that runs 10 weeks at 4 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

A 10-week aerobic-base and endurance build for a half marathon. Four sessions per week (easy run, tempo/quality, strength for runners, long run) across three blocks: a base block, a build block with longer tempo work and progressing long runs, then a peak-and-taper block that backs off long-run volume into race week. Run prescriptions carry pace and duration cues.

At a glance

Discipline	Running
Experience level	Intermediate
Length	10 weeks
Training days	4 per week
Equipment	Running shoes + Barbell + Dumbbells
Loading	Pace, duration, and distance targets per session.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan runs on real Cycle, Block, Week, Day structure. Each session prescribes pace, duration, and distance rather than barbell percentages, and any strength accessories carry their own sets and reps. You log every run, the app charts your progress, and you adjust anything you like without breaking the plan.

Load Half Marathon Base Builder as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Half Marathon Base Builder

Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Half Marathon Base Builder. It is free on iOS, Android, and the web, with your data synced across all three.

Load Half Marathon Base Builder free →