Your Next 12 Week Schedule
Here is what your next 12 weeks looks like:
Half Marathon Program | Run Your FIRST 21km (Beginner)
Regular price
R999.00
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Description
Ready to take the leap and run your first half marathon? Our 12-week program is here to guide you every step of the way!
This is a beginner level program. This is the right program for you if you are racing your first half marathon, if you are newer to the half marathon distance or if you haven't completed a half marathon in a long time (More than a year).
WHAT TO EXPECT:
- 12-Week Half Marathon Run Program
- 6-Day Split: 4 Run workouts, 1 Strength Session, 1 Mobility
- Downloadable weekly eBook schedule
- Online course structure with extra video content
- Weekly course content on all things running from Nutrition, Hydration, Running Form, Race Day strategy, and much more!
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Find your perfect pace with Pacing Charts, Training Zone Calculator and Race Calculator
- Weekly activities to keep you on track to your goal
- Video demonstrations of each strength exercise
- Follow along warm up, running drill, cool down, and foam roll routines
Join Nic Acampora, Running Coach and Biokineticist, from 'Making a Runner' podcast.
Let's achieve this milestone together!
What you'll discover
Effective Run Sessions: Four weekly runs, including speed sessions, easy runs, and endurance workouts, each designed to improve different aspects of your running.
Balanced Training: Strength sessions and mobility routines designed specifically for runners, to keep you feeling strong and injury-free.
Guided Learning: Weekly video content that unpacks 1-2 digestible topics each week from nutrition, hydration, running form, run sessions to race-day tips and strategy.
Find Your Perfect Pace: Pacing charts and training zone calculators to guide your progress.
Full Support: eBook Schedule and Online Course with video demonstrations, warm-ups, cool-downs, and stretches. As well as access to an online community forum of other runners with the same goal.
You'll have all the tools you need to succeed and cross the finish line feeling strong and confident!
Refunds & Returns
All purchases for digital products made on www.burnt.co.za are non-refundable or exchangeable.
Due to the intangibility of the product (digital download), we cannot accept any request for refunds. In the case where a purchase error is made please contact us via support@burnt.co.za to discuss a resolution.
Disclaimer
Each program purchase is subject to ONE user only and subject to copyright protection 2024©.
Sharing your unique login information or eBook is prohibited and may result in an infringement and immediate deactivation of your account access.
We appreciate your honesty and for supporting this project we have worked so hard on!
Please consult with your doctor or medical practitioner before participating in training or nutrition programs. T's & C's apply.
Half Marathon Program | Run Your FIRST 21km (Beginner)
Regular price
R999.00
Burnt Fit
Half Marathon Program | Run Your FIRST 21km (Beginner)
RUN YOUR FIRST 21KM RACE
Get ready to improve your endurance, running form, and feel confident for your first Half Marathon. This structured plan takes you step by step and prepares you both physically and mentally for race day.
STRATEGY, NUTRITION & MORE
Our program includes race-specific workouts, nutrition tips, pacing strategies, and the mental preparation needed to ensure you perform at your best when it counts.
EXPERT COACHING WITHOUT THE PRICE TAG
Gain access to expert coaching tips without having to pay for 1-on-1 coaching. Get resources, including pacing guides, pace calculators that allow you to tailor the program to you. Plus workout and educational videos, nutrition tips, recovery strategies and more.
COMMUNITY SUPPORT
Join a community of fellow runners who share your goals and challenges. Connect with others and your coach, share experiences, and draw motivation from the collective energy of the group.
BUILD STRUCTURED CONSISTENCY
The structure of a 12-week plan will give you a clear goal to focus on, a roadmap for your training and actionable steps each week.
FAST TRACK YOUR PROGRESS
Say goodbye to second-guessing and uncertainty. By incorporating specific workouts tailored to your race goals you will fast track your progress and race readiness.
MEET YOUR COACH
NIC ACAMPORA
Run Coach & Biokineticist
"As a passionate runner and coach, education is at the cornerstone of the work I do. These Burnt Run Programs are an extension of the work I have been doing with my clients for years and I am so excited for the journey ahead. Follow this plan and you will create the perfect environment for your running to thrive whilst constantly learning along the way." - Nic
Nic has been working as a run coach for several years having coached 100's of runners through his practice and running club. He is a Comrades silver medalist and sub 2h45 marathon runner. Lastly, he is the trusted personal coach to our co-founder, Andriana.
Click the play button to learn more about the program.
Phase 1: Base training (weeks 1-3) & Deload (Week 4)
Base Phase Content
Start building up your Aerobic Base and learn about Relevant Key Running Sessions.
Learn about Educational topics like Training Zones, Running Nutrition and Hydration.
Phase 2: Build training (weeks 5-7) & Deload (week 8)
Build Phase Content
Build up your training with more targeted sessions. Here we will introduce quality sessions to work on speed.
Learn about Quality Run Sessions, why Strength Training improves your running, your Running Form, optimising your Recovery and more.
Phase 3: Race Specific training (weeks 9-11) & Taper + race day (week 12)
Specific Phase Content
You run schedule will build to prepare you for race day and taper just before so you are refreshed and ready to race.
We will take all the knowledge you have learnt in the last weeks and apply it to your Race Day Strategy.
KEY COURSE FEATURES
LEARN FROM THE BEST WITH BONUS WEEKLY VIDEO LESSONS
Get weekly video lessons from coach Nic, covering all topics from Run Nutrition, Hydration, Running Form, Race Day Strategy and more.
Our weekly step by step approach will make the concepts much easier to grasp leading to long lasting improvements in your running.
DIAL IN YOUR RUNNING STRATEGY WITH WEEKLY ACTIVITIES
Each week focuses on new topics and has dedicated activities in the online course for you to test in the week.
This structure will keep you on track towards your goal and hold you accountable when you need extra motivation.
IMPROVE YOUR ENDURANCE & SPEED WITH TARGETED RUN SESSIONS
The variety of run sessions will help make you a well-rounded runner, as well as help you become stronger and fitter.
Each of these workout types provide different benefits in terms of increasing endurance, speed and strength.
ENHANCE YOUR PERFORMANCE WITH RUNNER SPECIFIC CROSS TRAINING
Supplementary work is the secret sauce that elevates your running game to new heights.
By integrating targeted strength training, and mobility exercises into your routine, you enhance your performance, resilience, and overall enjoyment of the sport.
Dreaming of running a half marathon?
Experience unparalleled support and guidance from Day 1 to the Finish Line!
100% MONEY BACK GUARANTEE
We're so confident in our program that we will refund you if you do not reach your goal by the end of the 12 Weeks!
T&C's APPLY: To qualify for a refund you must have completed the full 12 Week program. See full T&C's here.
HALF MARATHON PROGRAM
ABOUT: RUN YOUR FIRST
WHAT WILL YOU ACHIEVE?
This program will guide you to:
- Improve as a runner
- Avoid injury
- Take the guesswork out of your training
- Personalise your run goals
- Learn the value of cross-training both mobility and strength
- Find and stay motivated
Ultimately, it will help you get that incredible sense of achievement that comes from reaching a personal goal that you have set for yourself.
WHAT EXPERIENCE LEVEL IS THE PROGRAM SUITED TO?
The Run your First is for you if you:
You are a casual runner, but not a new runner. It will, however, be your first 21km.
You should be comfortable running 10km.
*NOTE: We recommend being 10km fit before starting the Run your First Half Marathon. If you are not 10k fit yet, you can add a couple extra weeks to your training before you start the program. In these weeks leading up to the program, add in 2-3 slow runs a week. Start with around 30 minutes a session and progress to 45 minutes a session.
WHAT WILL YOU GET?
12 Week Training Plan with:
- Weekly Run sessions (4) & Supplementary Workouts (2)
PLUS Extra Education, per week, you will be focusing on:
- 1-2 Running Educational Topics
- 1-2 Tasks that will significantly benefit your training
TRAINING STRUCTURE & TIME COMMITMENT
The Run Your First program is a 6 day split:
Per week, you will be doing:
- 4 Runs, each with a different focus/intention
- 1 Additional Strength Workout (+-40 mins)
- 1 Additional Mobility Session (+-20 mins)
The Run sessions time depends on the type of session as well as the week
The Run your first program starts out with sessions of 30 mins, 45 and 60 mins and builds throughout the program.
WHAT WILL YOU NEED?
Running shoes and clothes
- A mat and foam roller for the mobility sessions
- A mat, bench, foam roller and weights for the strength sessions (access to a gym is preferable but not necessary)
Optional:
A training watch is very helpful in tracking your progress, however it is not necessary for this program.
CAN I STILL DO OTHER TRAINING WHILE COMPLETING THE PROGRAM?
This program has been structured as a balanced program and includes strength and mobility sessions which have been specifically designed for runners to complement your training.
The Run Your First program is a 6 day split: 4 Run sessions, 1 Strength, 1 Mobility a week
While we recommend completing all the supplementary sessions each week, should you have some other style of cross training you would like to do you can switch around the days or substitute one of the supplementary sessions.
WHAT BONUSES WILL I GET WITH THE PROGRAM?
This program is packed with bonus educational content such as weekly lessons with written and video content to improve your running.
You will have a pacing chart to always know what level to run your run sessions at and be able to calculate your pacing zones and race time with our online pace calculators.
HOW YOU ACCESS AND DOWNLOAD THE PROGRAM
This program is an online course, therefore most of the program will be hosted online at your Burnt Studios Account. Just click on the profile icon at the top right of the page to log in to your account.
Online you will be able to access your lessons, watch educational videos as well as engage in the community forum.
You weekly Run schedule will be available each week to download.