Twelve weeks.
Real transformation.
Three months is enough time to genuinely move the needle — a big PR, a race you're proud of, visible strength and conditioning gains. A 12-week plan gives you four full phases to build, not just sharpen. This is the block people commit to when the goal matters.
Is this the right length?
Who a 12-week plan is for
Twelve weeks is the classic 'proper training programme' length — long enough for real physiological change, structured enough to keep you progressing the whole way.
- You've got a goal race — Hyrox, 10K, half marathon — roughly three months out.
- You want a visible change in strength, conditioning, or body composition, not just maintenance.
- You're building from a modest base and need time to develop it safely.
- You want a periodised plan that peaks you for a specific date.
The structure
How your 12 weeks break down.
Twelve weeks unlocks a full four-phase periodisation — foundation, build, peak, and taper — so load rises and falls deliberately instead of grinding flat out.
Phase 1
Weeks 1–3
Foundation
Build the aerobic base and movement quality. Volume accumulates gently; intensity stays controlled. This phase makes everything after it possible.
Phase 2
Weeks 4–7
Build
The longest phase. Progressive overload on strength, rising running specificity, and — for Hyrox — station work under fatigue. The bulk of your gains are made here.
Phase 3
Weeks 8–10
Peak
Highest specificity and intensity: goal-pace efforts, race simulations, top-end strength. You express the fitness you've built.
Phase 4
Weeks 11–12
Taper
Volume comes down, sharpness stays. You shed accumulated fatigue and arrive at your goal date primed.
Week 6 (build) sample
What a week looks like.
A snapshot from the middle of the block — running, strength, and key sessions balanced with real recovery.
Strength (Lower)
Squat + deadlift focus, progressive load
Interval Run
5×1 km at threshold, 90s recovery
Easy Run + Core
45 min easy + core circuit
Strength (Upper)
Press, row, pull-ups, accessories
Rest or Mobility
Recovery and mobility
Long Run / Simulation
12–14 km progressive, or race sim
Rest
Full recovery day
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
What it costs
30 days free.
Every length costs the same: 30 days free, then £3.99 a month or £34.99 a year. Cancel any time before the trial ends and you pay nothing.
FAQ
Common questions.
Why choose 12 weeks over 8?
Eight weeks sharpens fitness; twelve builds it. If you're starting from a modest base or want a visible change in strength, conditioning, or race performance, the extra four weeks give you a full build phase and a proper peak rather than a rushed one.
How much does a 12-week plan cost?
30 days free, then £3.99 a month — about two months' subscription for the whole build, or £34.99 for a year of them.
Is 12 weeks good for a half marathon or Hyrox?
Yes — twelve weeks is a common and effective build for both. There's time to develop endurance, add race-specific intensity, and taper properly for your event date.
What if I miss sessions during a 12-week block?
The plan adapts. Miss a session and it reflows the following days rather than dumping the load onto your next week, so a busy week doesn't derail the whole programme.
Different timeframe?
Browse plans by length
Your next PR starts today.
Personalised, periodised training that rewrites itself. Free for 30 days, then £3.99/month. Cancel any time.