1/2 Marathon

1/2 Marathon: If you can run outdoors for 10km or 60 minutes without stopping and you're injury free, you're ready to do this program.

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12WBT 1/2 Marathon program. 1/2 Marathon: If you can run outdoors for 10km or 60 minutes without stopping and you're injury free, you're ready to do this program.
      Train to beat your 10km PB time
      Combines cardio, strength and stretching sessions for total body fitness and to avoid injury
      Twice-weekly Mindset Lessons address what's been holding you back from achieving your goals.
      Support from a team of health experts to answer questions and keep you on track.
      Daily Meal Plans with 100s of delicious recipes.

Find how our 1/2 Marathon program will help you reach 21 km in 12 weeks!

icon Find how our 1/2 Marathon program will help you reach 21 km in 12 weeks!


  • A Total Body Workout

    The 1/2 Marathon program consists of six workout days. Download a sample workout to see the kinds of exercises you will be doing.

    • Increase your distance safely without overtraining certain muscles or losing motivation. 
    • Three running days to improve your cardiovascular health
    • In between you'll have a day of strength, running technique and muscle release work. 
There is also a specific core/stretch day.
  • Easy-to-Follow Workouts

    We give you all the information you need to workout in a way that suits you. Choose when and where you want to work out, and then open up each day to see your plan in detail.

      All plans include helpful tips and how-to videos
      Use our 12WBT Daily iPhone app to exercise on the go
      Express workout options for when you're busy
      Cool down and self massage videos to help sore muscles
  • Enjoy the Outdoors!

    If you are training for a half marathon then it is important to complete most (or all of) your running outside.

      You can do the program almost anywhere!
      Make sure you have comfortable, light, breathable running clothes and good-quality running shoes
      Take 12WBT with you on work trips or holidays
icon Nutrition


Nutrition for 12WBT 1/2 Marathon program
  • Calories for 1/2 Marathon

    You should be close to, if not at, your goal weight on the 1/2 Marathon program. You’ll be recommended a daily calorie allowance of 2,000-2,450 for women and 2,000-2,700 for men. This level is best for a weight maintenance goal.

  • Nutrition for Running a Half Marathon

    It’s vital to choose nutritious food to fuel your training. Your 12WBT Meal Plans will make sure you are eating the best whole foods to keep your energy levels high, immune system healthy and muscles strong and injury-free.

  • 100s of Delicious Recipes

    As a 12WBT Member, you will get 12 weeks of Dietitian-approved Meal Plans including:

      Customisable plans to suit your tastes, dietary requirements and weekly schedules
      Ready-to-go shopping lists to shop in person, or plug into Woolworths Online
      Cooking for One option for solo 12WBTers means no food wastage
      Plenty of kid-friendly options the whole family will rave about
      Download some sample recipes here!
  • Short on Time?

    Our Time Saver Meal Plan is perfect for anyone with a busy schedule or wanting to spend less time in the kitchen.

      Enjoy our most popular quick and easy recipes that take minimal time to cook
      Choose our best freezer-friendly recipes that can be prepared in bulk
      Eat well and take care of yourself no matter how busy or tired you are
      Always have a healthy meal ready at home - No more last-minute takeaway!
icon Mindset


  • Mindset Matters!

    It's all about mindset! Taking control of your mindset is one of the biggest tools for success. But it's often completely overlooked. 12WBT's Mindset Lessons dig deep into existing patterns and help you establish new habits. Members often tell us it's mindset that sets 12WBT apart.

    Watch a sample Mindset Lesson Video

  • Setting You Up for Success

    12WBT Pre-Season gets you ready to make the most of your 12WBT:

      Set achievable goals and be 100% committed to success
      Take practical steps like setting up healthy kitchen staples
      Learn tips and hints to avoid common pitfalls
  • Digging Deep

    On 12WBT you'll address what's holding you back from achieving your goals, and help keep your head in the game. We cover issues like the myth we call motivation and why we self-sabotage as well as practical advice like dealing with sore muscles and how to stretch properly. You'll use these lessons to get the most out of your 12WBT and for the rest of your life!

icon Support


Support for 12WBT 1/2 Marathon program
  • The Power of Community

    Making real change happen is so much easier if you have the right support! Our community is with you every step of the way, keeping you on track and accountable. Forums are the perfect place to meet your teammates and make connections. And our Support Crew is there for you with expert guidance and advice.

  • 12WBT's Expert Support Crew

    Our amazing Support Crew covers all the bases:

      Accredited fitness professionals across all fitness programs and needs
      Dieticians with the latest in nutrition research and advice
      Mindset experts and member support to help you stay on track and get the most out of your 12WBT
  • Connect with Your Teammates

    The Member Zone is the hub of the 12WBT community. Get tips and advice, connect with your teammates and share your experiences with each other. The Member Zone can help no matter what's on your mind!

  • Find a Crew for You

    If you're looking to connect with 12WBTers in your area or with like-minded teammates who share your goal, crews are for you! Our 12WBT Crews provide encourangement and support all around Australia and beyond!

Meet some of our amazing Members!

Meet some of our amazing Members!

"I love this program so much it’s the whole package, it’s the food plans & the exercise with the forums everything, it all just works." TANYA

Meet some of our amazing Members!

"12WBT gave me the tools through fitness, nutrition and mindset to help me live this amazing life to the fullest potential." LIZ

Meet some of our amazing Members!

"I love it how everything is planned out for you. If I hadn’t done this programme I would be on the couch." MICHAELA